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 (2 Rounds for reps)
2 Rounds
AMRAP 5 Min
7 Thrusters
28 Double Unders
Rest 1 Min
20/16 Calories @ HARD
Rest 1 Min
15-35 Min RT
GOAL: Improve your performance in 10-12 Min length workouts.
-Keep intensity high for the entire effort period.
-Aim for unbroken thrusters.
-Relax your shoulders and breathe on the double unders.
Metcon (3 Rounds for time)
3 Rounds Each for Time:
Burpee Box Jump Overs @ 24/20″
3×20 Reps
*Rest as needed between sets (no longer than 5 mins)
35-55 Min RT
-No pacing, just go!
-Looking for 1-2 min per set.