Peninsula CrossFit – CrossFit
REMINDER: Zoom schedule changes as of today to 6am, 4pm and 5:30 classes.
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:
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
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 14 Min:
12 Lungesters
9 Sit Ups
6/6 DB Clean and Jerk
Lungester = Left lunge + Right lunge + air squat