Peninsula CrossFit – CrossFit
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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 (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
7/7 KB Around the World
7/7 KB Reverse Front Rack Lunge
7/7 KB Push Press
7/7 KB 1 Arm Swings
0-15 Min RT
Metcon (2 Rounds for time)
At 0:00
15-12-9
Wall Ball
T2B/Sit Ups
Burpee
At 8:00
15-12-9
KBS
Wall Ball
Pull Ups/1 Arm Bent Over Row
15-45 Min RT
-We want to finish the first portion around 5-6 Min to give us rest for the second WOD.
Metcon (No Measure)
3 Sets of:
100m Weighted Carry
-Use whatever implement you want (DB, KB, Plate, etc.)
-Carry in as many different positions as possible (Farmer, Front Rack, Overhead)