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 and WOD: https://youtu.be/JGEDZYXOPtU
Accessory: https://youtu.be/mnUg3gAD_Tc
Warm-up (No Measure)
Cardio: 3 Min
Mobility: Goblet Squat Hold and Shift 3×30 sec.
Then;
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)