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
WOD explanation video: https://youtu.be/FaEskJQmdmQ
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10/10 Worlds Greatest Stretch
then;
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