Wednesday January 27, 2021

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