Wednesday May 13, 2020

Peninsula CrossFit – CrossFit

REMINDER: Zoom schedule is now 6am, 4pm and 5:30 classes.

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

WOD Explanation Videos:
Warmup: https://youtu.be/zSdu1ac-Rqc
WOD: https://youtu.be/xLQYClPFAEs
Accessory: https://youtu.be/8vccIL34ADA

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min

Then;

2 sets of

10/10 Kick Through

20 BW RDL (Touch toes)

10/10 Quadruped Shoulder Taps

10 Tuck Jumps

Metcon (Time)

For Time

80 Walking Lunge

60 Sumo Deadlift High Pull

40 Push ups

60 Sumo Deadlift High Pull

80 Walking Lunge

*1 Min Plank Hold (on elbows) between each movement
If you can’t perform walking lunge perform to forward and two reverse (standing in place)

Metcon (No Measure)

30-20-10

Bent Over Row

Seated Good Morning (hugging)