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