Wednesday May 20, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID: 8797865035

WOD Explanation Videos:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


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 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.