Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
8 min AMRAP
30-second row
5 Situps/Vups
30-second Bike
4 Box Get Overs (30/24)
2. Workout Prep
With partner:
20 second Row (each)
5 situps/Vups/GHD’s (each)
20 second Bike (each)
2 Burpee Box Get Overs (each)
Workout
Metcon (2 Rounds for reps)
“Cardio Dozen”
Compete:
Teams of 2
12 min AMRAP
2000/1600m Row
Max GHD’s (Or V-Ups)
-1 min rest-
12 min AMRAP
150/100cal Bike
Max Burpee Box Get-Overs (48/40)
Fitness:
Teams of 2
12 min AMRAP
1800/1400m Row
Max V-Ups
1 min rest
12 min AMRAP
120/84cal bike
Max Burpee Box Get-Overs (40/30)
Wellness:
Teams of 2
12 min AMRAP
1500/1200m Row
Max Sit ups
1 min rest
12 min AMRAP
100/70cal bike
Max Up Downs + Step Ups
Target number of reps each set:
Workout 1: 75+ reps
Workout 2: 40+ reps
Minimum number of reps before scaling:
Workout 1: 50 reps
Workout 2: 20 reps
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)