Saturday January 8, 2022

Peninsula CrossFit – CrossFit

Be sure to join us on Zoom today – classes at 9:30am and 5:30pm.

Join Zoom Meeting:

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)


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.