Wednesday April 22, 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: 8797865035

WOD Explanation Videos:
Warmup and EMOM:

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 windmills

10 glute bridges

10 pushups

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 pushups

23 KB swings (or DB)

23 jumping lunges

23 situps

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.