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
WOD Explanation Videos:
Warmup and WOD: https://youtu.be/hLeyVgHhPQs
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 sets oh
10/10 Kick Through
20 BW RDL (Touch toes)
10/10 Quadruped Shoulder Taps
10 Tuck Jumps
Metcon (AMRAP – Reps)
AMRAP 20 Min:
10, 15, 20 m Course
-Bear Crawl
-Crab Walk
-Lunge
-Burpee Broad Jump
* At each cone perform
15 Sec Front Plank
15 Sec R Side Plank
15 Sec Rear Plank
15 Sec L SIde Plank
Score is total number of transits of course.
Pick whichever length challenges you/is available in your space.
Metcon (No Measure)
5 x 30-60 Sec handstand Hold
-Modify by coming onto a couch or chair with knees or feet.