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
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 8 Min:
2,4,6,8…
HSPU
Alt/ DB Step Ups @ 1 x 50/35 lbs
Rest 3 Min before next WOD
15-25 Min RT
GOAL: Improve performance in gymnastics and light DB combination.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Min:
2,4,6,8…
T2B
Alt. DB Snatch @ 1 x 50/35 lbs
Rest 3 Min before next WOD
25-35 Min RT
GOAL: Improve performance in gymnastic and light DB combination.
Metcon (Time)
2000m Row for Time
35-45 Min RT
-Perceived effort of 8/10.
-Aim for stroke consistency and breathing ease.
Metcon (No Measure)
Cool Down:
-Worlds Greatest Stretch
-Couch Stretch
-Pigeon Pose