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
If you can’t make zoom:
Warmup & Strength: https://youtu.be/NZwIdUCedUM
WOD: https://youtu.be/sIJpjkobh9A
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 (2 Rounds for reps)
Tempo Work:
EMOM 10 Alt
4-2-X-0 of 4-8 Reps
-Front Squats (DB/BB/KB.Etc.)
-Dips/Push Ups (Use chair, bench or table for dips)
4-2-X-0 =
4 Sec Down
2 Sec Hold at bottom
eXplode Up
0 Sec at top
Make these fun and make them challenging. Use whatever implement you have in your house to create something to dip off of.
https://www.youtube.com/watch?v=rZ91O0bXJ2k&feature=youtu.be&t=29
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min:
2-4-6-8-10-12…
Burpees
Air Squats
Keep the transitions quick and the pace consistent. This will hurt, embrace the suck!!