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
Warm Up 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
2-3 Rounds of 5-10 Reps
-Push Up/Push Variation
-Pull Up/Pulling Variation
-Sit Up/Core Variation
-Air Squat/Squat Variation
-WOD Movement
0-15 Min RT
Metcon (Time)
For Time:
12-9-6-3
Cal
HSPU
Rest 2 Min
15-12-9-6
Cal
Burpees
Rest 2 Min
21-15-12-9
Cal
Air Squats
15-55 Min RT
Goal: Improve transitions and actve recovery.
-Move with consistency for speed.
-Make every rep look the same.
-Consider adjusting Cal’s up or down depending on gender and machine.