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:
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of
10/10 Shoulder Taps
10/10 Ankle Taps
10 Sit Ups
10 Lungesters
5 Burpee
Metcon (3 Rounds for reps)
AMRAP 8 Min:
15 Lungesters
12 Sit Ups
9/9 DB Clean and Jerk
Rest 3 Min
AMRAP 8 Min:
15 Squat Jumping Jack
12 Glute Bridges
9/9 DB Snatch
Rest 3 Min
AMRAP 8 Min:
15 High Knee Squat
12 Good Morning
9/9 One Arm Swing
Lungesters = Reverse Lunge + Reverse Lunge + Squat
Squat Jumping Jack = Squat + Jumping Jack
High Knee Squat = High Knee + High Knee + Squat
Sits Ups can be leg straight if desired.
Good morning can be weighted if desired.