Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3 minute row (30 seconds at workout pace/30 seconds slow)
-into-
3 sets:
3 Kip Swings/scap pullups
3 Front Squats (empty bar/DBs)
3 Push Press (empty bar/DBs)
3 Thrusters (empty bar/DBs)
3 Worlds Greatest Stretch
2. Workout Prep
3 sets:
20 second Row (workout pace)
3 Thrusters (build across sets)
Set 1: 5 Kipping Pull-ups/scap pullups
Set 2: 5 Kipping Chest to Bar/ring rows
Set 3: 2 Bar Muscle ups/jumping neg pullups
Workout
Metcon (Time)
“Jackie Pro”
Compete:
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)
*Row must be done under 3:30 for males and 4:00 for the women
Fitness:
800m Row
50 Thrusters (75/55)
20 Bar Muscle Ups (Or 40 Chest to Bar)
Wellness:
600m Row
50 Dumbbell Thrusters (light)
30 Ring rows
Target time: 10-12 minutes
Time cap: 15 minutes
Thrusters: sets of 10 (10-20sec rest)
Bar Muscle ups: Choose this if you can do 3+ reps unbroken.
Gymnastics
False Grip Ring Rows
5 sets:
6-10 False Grip Ring Rows
– rest 1 minute between sets –
Cooldown
Metcon (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)