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
Explanation Videos:
WarmUp & WOD: https://youtu.be/NQ8Xym-DVjA
Accessory: https://youtu.be/62KPt122Bxw (best done with no shoes on if possible)
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)
For Time:
50 Plank Shoulder Taps
50 Straight Leg Sit Ups
50 Air Squats
50 Hollow Rocks
50 Jumping Jacks
50 Push Ups
50 Glute Bridge
50 Skater Jumps
50 Burpees
Metcon (No Measure)
3 Sets for quality:
5 Collar Drill/side
Star Knee Drill/side
https://www.youtube.com/watch?v=GK480Smb0eI