Peninsula CrossFit – CrossFit
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https://us04web.zoom.us/j/8797865035
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PASSWORD: PCF123
WOD Explanation Videos:
Warmup and WOD: https://youtu.be/kdoLUgsJ5a4
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 (Time)
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Alt. Lunges
10 Burpee
20 DB Snatch
10 Burpee
10m Bear Crawl
10 Burpee
20 DB Snatch
10 Burpee
30 Alt. Lunges
10 Burpees
40 Sit Ups
10 Burpees
50 Air Squats
Push Hard on the individual movements, i.e. try and do unbroken, and go slow and methodical on the burpees and use them as recovery.
Metcon (No Measure)
3 Sets/Side
30 Sec Weighted Side Plank
10 Side Plank DB Rotation