Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3 sets
1:00 Row
1:00 Jump Rope
1:00 Inch Worms
2. Workout Prep
3 sets:
25′ Shuttle Run (practice turning)/50m row
5 Bench Press (build in weight)
5 Toes to Bar/leg raises
4 Alternating Dumbbell Box Step Ups
Workout
Metcon (2 Rounds for reps)
“Cheese Pizza”
Compete:
2 sets:
10 minute AMRAP
2x25ft Shuttle Run
8 Bench Press (135/95)
12 Toes to Bar
14 Dumbbell Box Step Ups (50/35) (20in box)
* after each round, add 2x25ft shuttle run *
-Rest 5:00 between amraps-
Fitness:
2 sets:
10 minute AMRAP
2x25ft Shuttle Run
8 Bench Press (115/80)
12 Hanging leg raises (heels above hips)
14 Dumbbell Box Step Ups (35/25) (20in box)
(after each round, add 2x25ft shuttle run)
Rest 5:00 between amraps
Wellness:
2 sets:
10 minute AMRAP
50m Row
8 Dumbbell Bench Press (light)
10 Laying leg raises
12 Box Step Ups
(after each round, add 50m to the row)
Rest 5:00 between amraps
Target number of rounds each set: 5+ rounds
Minimum number of rounds before scaling: 4 rounds
*25ft shuttle run means 25′ down and 25′ back. So 50′ total is one 25′ shuttle run.
Accessory
Metcon (No Measure)
Mayhem Mini-Pump – Upper Body Posterior
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Lying DB Pullover on Bench– Feet Elevated @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t round-
[Lat Pulldowns – Neutral Close Grip](https://www.youtube.com/watch?v=kxeklf1Tkhw)
[Lying DB Pullover on Bench](https://www.youtube.com/watch?v=uPUu5rct8gE)
KB Crush grip (holding the bell) French Press (standing overhead elbow extension)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)