Wednesday May 6, 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



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)


DB Snatch

Burpee Over DB

*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