Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Tabata (20 sec on, 10 sec off)
6 rounds of Assault Bike
4 Rounds of Burpees/Up-downs
2 Rounds of Box Get Overs/Box step ups
2. Workout Test
5/4 Calorie Assault Bike
2 Burpee Box Get Overs/Up-downs+box step ups
Workout
Metcon (3 Rounds for time)
“Maverick and Goose”
Compete:
Every 10:00 ( 3 sets)
15/12 Calorie Assault Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
6 Burpee Box Get Overs (30/24)
(**18/15 Calorie Rower)
Fitness:
Every 10:00 ( 3 sets)
12/10 Calorie Assault Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
6 Burpee Box Get Overs (24/20)
(**15/12 Calorie Rower)
Wellness
Every 10:00 ( 3 sets)
9/7 Calorie Assault Bike
10 Up Down + Box Step up (20/16)
9/7 Calorie Assault Bike
8 Up Down + Box Step up (20/16)
9/7 Calorie Assault Bike
6 Up Down + Box Step up (20/16)
(**11/9 Calorie Row)
Target time each set: 5:30-6:30
Time cap each set: 8 minutes
*If you don’t have at least 2min rest, reduce the number of calories on the bike or rower each round by 3 calories.
Accessory
GHD Hip Extension
4×10
*Rest 1:00-1:30 b/t sets
*substitute with DB/KB Romanian Deadlifts
Barbell Skull Crushers
4×10 @ moderate
*Rest 1:00-1:30 b/t sets
https://youtu.be/l3rHYPtMUo8
Cooldown
Warm-up (No Measure)
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)