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/SeCEW31ditY
Accessory: https://youtu.be/xdit4KRBYRk
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10/10 Full Squat T-Spine Rotation (Casey’s favorite)
Then;
2 Sets
10 Plank Shoulder Taps
10 Plank Ankle Taps
10 Prone Floor Angel
10/10 Half Kneeling Press
https://www.youtube.com/watch?v=3-V53sQinNk
Metcon (Time)
“Round-a-bout”
For time:
50 single arm alternating DB squat clean and jerks
100 double unders (100 hops over object)
50 hand release pushups
100 double unders (100 hops over object)
50 single arm alternating DB squat clean and jerks
*20 min. time cap*
Metcon (No Measure)
Accessory Work:
40-30-20-10 hollow rocks (sub tuck ups)
Between each set of hollow rocks:
10 tricep extensions (either behind or overhead)