Peninsula CrossFit – CrossFit
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From a laptop click on the link:
From a Smartphone, download the zoom app and Join Session ID: 8797865035
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
then, 2 rounds:
10 shoulder rotations (with PVC or broomstick if you have)
10 air squats
10 glute bridges
Shoulders Boulders, DB or KB style (EMOM 8 minutes)
Within the minute, complete with each arm:
1 shoulder press
2 push press
3 push jerk
Depending on now heavy your DB or KB is for you, adjust the rep scheme. If its heavier stick with thats presribed, if its lighter perhaps go with 2-4-6. You are completing both arms within the same minute. Work for no more than 40 seconds.
Metcon (AMRAP – Rounds and Reps)
AMRAP 23 mins:
23 air squats
23 KB swings (or DB)
23 jumping lunges
23 box jumps
In honour of Heidi Stevenson, killed in the line of duty during the Nova Scotia tragedy on April 19, 2020. May she rest in peace.