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)
50-40-30-20-10-20-30-40-50 Cal Bike/Row
Rest 1 Min between each set
15-45 Min RT
Goal: Aerobic capacity and pacing.
-Don’t push too fast on the first 50 cals. Your goal is to increase your pace slightly as the number of calories decreases.
Metcon (No Measure)
3 RNFT:
-All w/ a plate
10 Overhead plate sit ups
20 Russian Twists
10 Walking Plank over Plate
45-55 Min RT
https://www.youtube.com/watch?v=w5wPtlVvR8g&ab_channel=BarbellShrugged