Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)
2. Workout Prep
100m Run
200/175m Row
100m Run
Hinshaw Warm up:
https://www.youtube.com/watch?v=VW42KKmjEZY
Perform each drill for 25′ out, then walk back:
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
50′ out and then walk back:
Side step out and back
Side step jumping jack out and back
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Workout
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Target time: 22-25min
Time Cap: 30min
Wellness:
1000m Row
2000m Bike
1000m Row
Gymnastics
Metcon (5 Rounds for time)
Skill Progression: Ring Support
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)