Thursday May 14, 2020

Peninsula CrossFit – CrossFit

REMINDER: Zoom schedule is now 6am, 4pm and 5:30 classes.

From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID: 8797865035

WOD Explanation Videos:

Warm-up (No Measure)

Cardio: 3 mins

Mobility: 2 mins (cat cow, pigeon pose, lat stretch)

then, 2 sets:

30 sec. air squats

30 sec. pushups

30 sec burpees

30 sec OH press w/PVC, broomstick or light DB.

All movements slow and controlled, this is just a warmup to get you moving.

DB/KB complex (2-2-2)

EMOM 10 mins:

2 power cleans

2 hang power cleans

2 push jerks
Alternate sides each round. Work for about 35-40 sec. per round. If you have a lighter DB/KB perhaps increase reps to 3-3-3 or 4-4-4.

Metcon (5 Rounds for time)

E4MOM x 5

10 DB/KB swings

40 double unders (100 singles or 40 DB hop overs)

10 alt. single arm Devil’s Press

40 air squats