Tuesday August 18, 2020

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:

5 Scap Push Ups

5/5 Bottom Up KB Press

5/5 KB Windmill

5/5 KB Deadbug w/ 5 sec hold
0-15 Min RT

Metcon (3 Rounds for reps)

3 x AMRAP 5 Min

8 HSPU

10 Wallball

Rest 3 Min between AMRAP’s
15-45 Min

-This is a lot of accumulate volume if you don’t scale accordingly.

Metcon (No Measure)

EMOM 10 Min

10 Sec High Plank

5 Sec Star Plank Right

10 Sec Back Plank

5 Sec Star Plank Left
45-55 Min RT