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
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)
Then;
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