Peninsula CrossFit – CrossFit
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Warm-up (No Measure)
Cardio: 3 Min
Mobility: Goblet Squat Hold and Shift 3×30 sec.
7/7 Front Rack Lunges
7/7 Single Leg Glute Bridge
5/5 Bird Dog
10 Scap Push Ups
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)