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 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
2-3 Rounds of 5-10 Reps
-Push Up/Push Variation
-Pull Up/Pulling Variation
-Sit Up/Core Variation
-Air Squat/Squat Variation
-WOD Movement
0-15 Min RT
Metcon (Time)
6 RFT:
10 Pull Ups
10 Box Jump Overs
10 KBS
Rest 2 Min after round 3
**20 Min Time Cap**
15-40 Min RT
Goal: Improve fast muscle contractions, timing, and transitions.
-All movements should be unbroken. Focus on take off and landing mechanics on Box Jump Overs.
Hollow Superman (No Measure)
16 Tabata Rounds Alt:
Hollow Holds
Supermans
40-55 Min RT