Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 6 sets
Tabata Machine: 20 secs on/10 secs off
*Pace should be moderate/fast not a Sprint
3 sets
20-30 second Dead Hang (pull up bar – feet on ground as needed)
10 Goblet Squats
2. Workout Prep – With Partner
2 sets (each)
15 Second Bike (workout pace)
* 1 Partner Holds Dumbbells (start light and add)
Workout
Metcon (Time)
“Cream and Sugar”
Compete:
400/325 Cal Bike
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired
Fitness:
Partner Workout:
325/265 Cal Bike
(Partner Must Hold 2×50/35 in farmers hold)
*Switch on the bike as desired
Wellness:
Partner Workout:
250/200 Cal Bike
(Partner Must Hold 2×35/20 in farmers hold)
*Switch on the bike as desired
TARGET SCORE
Target time: 28-32 minutes
Time cap: 40 minutes
Cooldown
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
Accessory
Mayhem Ready: 10Mins Thompson Roller Posterior Chain