Monday April 27, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!

From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID: 8797865035

WOD Explanation Videos:
Warmup and WOD:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: Goblet Squat Hold and Shift 3×30 sec.


2 Sets:

7/7 Front Rack Lunges

7/7 Single Leg Glute Bridge

5/5 Bird Dog

10 Scap Push Ups

Metcon (Time)

400m/200 Reps DB Lunges

Every Minute Perform:

Odd: 5 Burpees

Even: 10 Glute Bridge
Use Db, Kb, BB or whatever you have. One or two. Front rack, goblet, or farmer carry.

If doing lunges in place consider doing 2 reverse lunges and then 2 forward lunges to balance yourself out.

Metcon (No Measure)

3 Sets of:

15/15 Side Plank (arm extended) + knee up

6/6 Bird Dog (hold every rep for 5 seconds)