Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 3 sets:
30 sec Machine (easy pace)
20 sec Machine (mod pace)
10 sec Machine (hard pace)
5 Situps
10 Single Arm Dumbbell Shoulder Press/side
Workout
Metcon (AMRAP – Reps)
“Grandmama”
Compete:
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 15/12 Calorie Row
Partner 2: 15 GHD’s (Or 15 V-ups)
-into-
Max Rope Climbs in the remaining time.
Fitness:
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 12 GHD’s + 6in riser (Or 12 V-ups)
into
Max Rope Climbs in the remaining time.
Wellness:
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 15 Sit ups
Max Zombie Rope Climbs in the remaining time.
Target number of reps: 20+ rope climbs
Minimum number of reps before scaling: 10 rope climbs
*For a large class: Have half the teams start 2 minutes later so the rope climbs will be off-set.
Accessory
Mini Pump – Arms/Core (Checkmark)
2-4 Rounds
10 Deficit Pushups
10 Ring Row – Feet Elevated
15 Seated Tricep DB French Press
15 DB Spider Curls
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 KB Side Crunches (each side)
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank
-Rest 2 min b/t round-
Deficit Pushups
Seated Tricep DB French Press
DB Spider Curls
Plank KB Pull Unders
Face-Up Chinese Plank
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose