Peninsula CrossFit – CrossFit
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https://us04web.zoom.us/j/8797865035
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8797865035
PASSWORD: PCF123
Warm Up 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
2-3 Rounds of 5-10 Reps
-Push Up/Push Variation
-Pull Up/Pulling Variation
-Sit Up/Core Variation
-Air Squat/Squat Variation
-WOD Movement
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
70 Double Unders
40 Wall Balls @ 20/14 lbs
12 Deadlift @ 225/155 lbs
15-40 Min RT
Goal: Improve performance in long and heavy workouts.
-Push for unbroken sets on the DU’s. If you trip, rest.
-Be consistent with the wallballs, short rest periods.
-No bouncing on the deadlifts.
Metcon (Weight)
EMOM 8 Min:
Odd: 5 Power Cleans @ 50%
Even: 5 Hang Power Cleans @ 50%
40-55 Min RT
Goal: Increase endurance with barbell cycling, especially when fatigued.