Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 3 sets:
1:00 Jump Rope/plate hops
10 Alternating Dumbbell Clean + Push Press (light)
10 Alternating V-ups/deadbugs
2. Workout Prep
3 sets:
3 Clean and Jerks (empty bar – build across sets)
10 Double Unders
5 Abmat Sit Ups
Workout
Metcon (5 Rounds for reps)
“You can be my Wingman any time”
Compete:
5 sets:
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-
Fitness:
5 sets:
3 min AMRAP:
10 Clean and Jerks (95/65)
35 Double Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets
Wellness:
5 sets:
3 min AMRAP:
10 Alternating Dumbbell Clean and Jerks (light-mod)
50 Single Unders/plate hops
Max Abmat Sit-ups (or deadbugs) in the remaining time
1-minute rest between sets
Target number of reps each set: 25+ reps
Minimum number of reps before scaling: 15 reps
Accessory
Lying DB Pullover on Bench
4×12 @ moderate
*Rest 1:00-1:30 b/t sets
Elevated Toe Double DB Romanian Deadlift
4×10 @ moderate
*Rest 1:00-1:30 b/t sets
Cooldown
Warm-up (No Measure)
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)