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 & WOD: https://youtu.be/PU5w-im6zWE
Accessory: https://youtu.be/4t7Ged0uJmM
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 sets of
10/10 Kick Through
20 BW RDL (Touch toes)
10/10 Quadruped Shoulder Taps
10 Tuck Jumps
Metcon (2 Rounds for time)
“Grip n Rip”
“Grip and Rip” [On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 12:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
*1 Round of “Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Use a DB, KB, or BB if you have it. If you have a unilateral implement (like only one DB or KB) simply do DT on one arm one round and then the other arm the next round.
We must scale overall weight, reps and movement such that we finish the first round in around 8 minutes.
Metcon (No Measure)
3 Sets of:
30-45 Sec Floor Facing W Hold
30 Prone Alt. Single legt lifts