Tuesday March 24, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID:

WOD explanation video: https://youtu.be/FaEskJQmdmQ

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 10/10 Worlds Greatest Stretch


2 Sets of

10/10 Sec One Leg Glute Bridge

30 Sec Goblet Squat Pose

15/15 Sec Elbow Side Plank

Metcon (6 Rounds for time)

E3MOM for 18 Min:

400m Run

50′ Walking Lunge (or 30 reps)
You should have at a minimum 45 sec rest, closer to 60-75 sec in the beginning.

Scale the run so it take less than 1:45 Sec.

if you can’t run possible subs are:

-1 min jumping knee tucks

-Shuttle Runs 1 Min

-50 Jumping Jacks

-50-100 Double Unders

-50 Mountain Climbers

Metcon (No Measure)

3 Sets of:

20-30 Hollow Body Rocks (or 30 Sec hold)

20-30 Lying Back Extension