Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
Hip Halo
-into-
2 sets
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (both)
Workout
Gymnastics
Metcon (8 Rounds for time)
“Pepperoni Pizza”
Compete:
Teams of 2
8 sets (each/1:1)
500/450m Row
Fitness:
Teams of 2
8 sets (each/1:1)
500/400m Row
Wellness:
Teams of 2
8 sets (each/1:1)
300/250m Row
Target time each set: 1:45-1:50
Time cap each set: 2 minutes
Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between)
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min foot smash with Lacrosse ball (each side)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)