Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3 min Assault Bike
(:30 sec easy, :20 sec mod, :10 sec fast x 3)
-into-
6 min Amrap:
3 Dumbbell Deadlifts
3 Dumbbell Hang Snatches
3 Devils Press/Clean & Push press
5 inch worms
2. Workout Prep
1 set:
5/4 Calorie Bike
2 Devils Press/Clean & Push press
Workout
Metcon (6 Rounds for time)
“Hawaiian Pizza”
Compete:
6 sets (Every 4:00)
21/16 Calorie Assault Bike
9 Devil Press (50s/35s)
Fitness:
6 sets (Every 4:00)
16/14 Calorie Assault Bike
9 Devil Press (35s/25s)
Wellness:
6 sets (Every 4:00)
15/12 Calorie Assault Bike
9 Alternating Dumbbell Clean and Push Press (light)
Target time each set: 1:45-2:15
Time cap each set: 2:30
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)