Peninsula CrossFit – CrossFit
Warm-up
Metcon (No Measure)
Warm up:
1. 8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Workout Prep
3 sets:
3 Wall Balls
2 Handstand Push-ups (variation)
1-3 Power Cleans (build in weight)
Metcon
Metcon (Time)
“Holleyman”
Compete:
30 rounds
5 Wall Balls (20/14) to 10′
3 Handstand Push-ups
1 Power Clean (225/155)
Fitness:
30 rounds
5 Wall Balls (20/14) to 10’/9′
3 Handstand Push-ups (one abmat)
1 Power Clean (165/115)
Wellness:
15 rounds
8 Wall Ball Thrusters (light)
6 Pike Push-ups or DB strict press
4 Dumbbell Power Cleans (light)
Target time: 16-18 minutes
Time cap: 25 minutes
Metcon (No Measure)
Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)