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
Warm Up 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
2-3 Rounds of 5-10 Reps
-Push Up/Push Variation
-Pull Up/Pulling Variation
-Sit Up/Core Variation
-Air Squat/Squat Variation
-WOD Movement
0-15 Min RT
Metcon (Time)
4 RFT:
400m Run
20 DB Steps Ups @ 1 x 50/35 lbs
15-40 Min RT
Goal: Aerobic capacity.
-Drive/lead with your hips on the run.
-For step ups get your full foot on the box and extend all the way until you bring your other foot on.
Metcon (No Measure)
3 RNFT:
8-10 Skull Crushers
8-10 DB Pullover
12 Barbell Bicep Curls
40-55 Min RT