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: https://youtu.be/yz4om-oJkr8
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