Tuesday April 7, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!

From a laptop click on the link:

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

WOD Explanation Videos:
Warmup & Strength: https://youtu.be/qpjs6C7tQZ0
WOD: https://youtu.be/s1hKfc-nzvs (sub regular burpees for the reverse burpees if needed)

Warm-up (No Measure)

Cardio: 3 Min

Mobility: Hip 90/90 (20 total reps)


10-15 Reps of

Sit Ups

Jumping Junges

Inch Worms

Good Mornings

Metcon (2 Rounds for weight)

EMOM 10 Alt

4-2-X-0 of 4-8 Reps

-Sumo Deadlift (DB/BB/KB.Etc.)

-Rows/Chair/Table Pulls (Use chair, bench or table for pulls)
4-2-X-0 =

4 Sec Down

2 Sec Hold at bottom

eXplode Up

0 Sec at top

Make these fun and make them challenging. Use whatever implement you have in your house to create something to pull off of.

Metcon (5 Rounds for reps)

3 Min AMRAP of:

3 Reverse Burpees

6 Push Ups

9 Air Squats

1 Min Rest

x5 Rounds