Peninsula CrossFit – CrossFit
Be sure to join us on Zoom today – classes at 9:30am and 5:30pm.
Join Zoom Meeting: https://zoom.us/j/5221249772?pwd=SkRrbnlaNEhCdHEzdnhza3FjcEdkUT09
Meeting ID: 522 124 9772
Passcode: PCF123
Warm-up (No Measure)
3 Rounds:
45 sec. cardio (jumping jacks, run, skip, mountain climbers)
45 sec. plank
45 sec. burpee + air squat
45 sec. thrusters (light DB, PVC, empty BB)
Mobility:
2 Rounds:
10 dead bugs
10 bird dogs
10 cat/cow
Metcon (AMRAP – Reps)
EMOM 32 Mins of:
Min 1: DB Devil’s Press
Min 2: Hollow Rocks
Min 3: Air Squats
Min 4: Rest
Min 5: Farmer’s Carry, 10m shuttle
Min 6: V-Ups or Sit-ups
Min 7: Double-Unders (or plate hops)
Min 8: Rest
-Score is overall total reps.
-You are aiming to work for the whole minute and completing as many reps as possible within that time.
-Try to keep yourself moving through the working minutes and then utilize the resting minutes.