Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Banded 7’s
-into-
2:00 Run/2:00 Row
-into-
3 sets:
5 Scap Pull-ups/Scap ring rows
5 Kip Swings/Ring rows
5 Thrusters (empty bar/DBs – build)
2. Workout Prep
1 set:
5 Pull-ups/Ring rows
5 Thrusters
100m Run/Row (workout pace)
Banded 7s:
https://www.youtube.com/watch?v=51-VRkslVg4
Workout
Daniel (Time)
Compete:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
Fitness:
35 Pull-ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull-ups
Wellness:
35 Ring rows
200m Row
21 Dumbbell Thrusters (light)
400m Row
21 Dumbbell Thrusters (light)
200m Row
35 Ring rows
Target time each set: 14-16 minutes
Time cap each set: 20 minutes
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)
Accessory
Mayhem Ready: Barbell Mobility Freestyle Part 1