Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 2:00 Machine
-into-
EMOM 7min
4 Wall Ball Thrusters (light)
6 Push-ups
8 Sit Ups
2. Workout Prep
1 set:
5 Wall Balls/ Thrusters
3 Handstand Push-ups/ Push-ups
4 Alternating V-ups/deadbugs
Workout
Metcon (7 Rounds for reps)
“The Lorax”
Compete:
7 rounds
Min 1: 20 Wall Balls (20/14) to 10′ unbroken
Min 2: 12 Handstand Push-ups
Min 3: 20 Alternating V-ups
Fitness:
7 rounds
Min 1: 20 Wall Balls (14/10) 10’/9′ unbroken
Min 2: 8 Handstand Push-ups
Min 3: 16 Alternating V-ups
Wellness:
7 rounds
Min 1: 10-15 Medball or DB Thrusters (light)
Min 2: 10-15 Pushups against a box or bar
Min 3: 10-15 Sit Ups/deadbugs
Target time each set: 20-35 seconds
Time cap each set: 45 seconds
Cooldown
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)
Accessory
Mayhem Ready: 3 Ways to improve your shoulder rotational power