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 (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of
10 Sprawls (Burpee w/ no push up)
10 Push Ups
10 Inch Worm (no push up)
10 Hollow Body PVC Pull Down
10 Squat Jump
0-15 Min RT
Metcon (6 Rounds for time)
Every 5 Min For 15 Min
2 Rounds of
10 Burpee/15 Box Jump
15/10 Cal Machine
Rest 5 Min
Every 5 Min for 15 Min
2 Rounds of
10 Burpee/15 Box Jump Over
15/10 Cal Machine
15-55 Min RT
-We must scale our work so we have 1-2 Min Rest every round.
-Round 1/Round 2
-Reduce Cals on the Bike as they are much more difficult.
-If no machine perform 25-75 DU’s or 50-150 SU’s.