Monday March 30, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID: 8797865035

If you can’t make zoom:
Warmup & Strength:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: Goblet Squat Hold and Shift 3×30 sec.


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.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min:



Air Squats
Keep the transitions quick and the pace consistent. This will hurt, embrace the suck!!