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
WOD Explanation Videos:
Warmup and WOD: https://youtu.be/Ea1zXQJqJ0s
Accessory: https://youtu.be/sV0HWvez34U
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
Perform 10 second holds at each position listed below:
Top, Middle, Bottom of Push Ups X4
Top, Middle, Bottom of Squat x6
Hollow Hold, Half Tuck, Full Tuck x4
Metcon (Time)
AMRAP 7 Min:
2-4-6-8-10…
One Arm DB Press
One Arm DB Clean
One Arm Front Rack Squat
Rest 3 Min
For Time:
50 Alt. One Arm
Squat Clean Thrusters
Score is time for second part. Records reps in comments for first part if you’d like.
Cleans start from the ground. Keep your elbow pointed forward for the press (DB north/south)
Metcon (No Measure)
4 RNFT:
15 Single DB Skull Crusher
10 Prone Floor Angel
-Rest as needed