Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID: 8797865035
PASSWORD: PCF123
WOD Explanation Videos:
Warmup: https://youtu.be/Bttxa-GiEQw
WOD: https://youtu.be/A4p7XAwa39U
If you have time finish off with hollow hold/superman tabata. 20 sec on, 10 sec off, alternating for 16 rounds (8 mins total).
Warm-up (No Measure)
Cardio: 3 Mins
Mobility: 2 Mins
then, 3 sets:
30 pocket taps
10 lunges
10 downward dog pushups
10 shoulder circles
Metcon (5 Rounds for reps)
“Macho Taco”
5 Rounds x AMRAP 3:
40 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (50’s/35’s)
Rest 1 Minute Between Rounds
1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead
Alternate arms of Macho Man from left to right and back.
DU’s and lunges should take no more than 1:30, leaving 1:30 to work on Macho Man. Scale aggressively. If your first round of skips/lunges isn’t close to 1:00 then all subsequent rounds will be to long.