Peninsula CrossFit – CrossFit
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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: https://youtu.be/l_2Bs787E9k
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
10/10 Reverse Lunge to High Knee
10/10 Half Kneeling Press
10 Mountain Climbers (on a 4 count)
10 Flutter Kicks (on a 4 count)
Metcon (Weight)
6 Sets of:
5 Press Behind Neck
5 OHS
5 Snatch Balance
5 Tall Snatch
Metcon (Time)
For Time:
15 Devil Clean
Rest 1 Min
5 Rounds:
4-8 HSPU
12 Pistols or 30 Air Squats
100′ Farmer Carry
Rest 1 Min
15 Devil Clean
Devil Clean is same as Devil Press but to the shoulders.
Perform HSPU on a wall or modified from a box or chair.
Weight the farmer carry as heavy as you can.