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:
Warm-up (No Measure)
Cardio: 3 Min
Mobility:
Then;
2 Sets of:
10/10 Lateral Band Walk
10/10 Push Up T Frame
10 Air Squat
10 Alt. Forearm Plank Punches
30 High Knees
Metcon (Time)
40-30-20-10
DB Snatch
Burpee Over DB
Run*
*Run shold take 3:00 min the first round. A good way to measure this is run 1:30 out and turn back. Your runnig pace will slow as you tire and that smae run will start to take 5-10 sec longer each round.
Alternate your dumbell snatch.
Hop or step over DB.
Metcon (Weight)
3 Sets:
5/5 Farmer Carry Squat Jumps
10/10 Farmer Carry Deficit Reverse Lunge
100’/100′ Farmer Carry