Peninsula CrossFit – CrossFit
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https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID: 8797865035
WOD explanation video:
https://youtu.be/87Y2RqmE754
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10/10 Quadruped Reach Through/Thoracic Ext
10/10 Quadruped Hip Extension
then;
2 Sets of
10/10 RDL Reach
10/10 Split Squats
10 Scap Push Ups
Metcon (No Measure)
Lifting w/ a PVC, Broomstick, or Barbell
Press Behind Neck 4×10
Press in Split 4×10
Push Jerk Behind the Neck in Split 6×5
Metcon (Time)
3 RFT:
10 Person Makers Right
100′ Front Rack Carry Right
10 Person Makers Left
100′ Front Rack Carry Left
*All w/ a DB or KB
Person Maker=
-Start standing with DB/KB Haning in your arm.
-Perform a Burpee w/ DB/KB
-At the top of the plank perform one row.
-Pull DB/KB into squat clean.
-Thrusters DB/KB overhead.
You can make carry easier by performing Farmer or harder by performing overhead carry.
Scale reps of makers back to 8, 7, or 6.