Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Row
1:00 Run
10 Alternating V-Ups
10 Bird Dogs
3 Sandbag Deadlifts
2. Workout Prep
3 sets:
50m Run (Workout pace)
3 Toes to Bar
1 Sandbag Clean (build in weight)
Workout
Metcon (10 Rounds for time)
“Going to Work”
Compete:
10 Sets (1 set every 2:30)
200m Run
10 Toes to Bar
3 Dball Cleans (150/100) (Or 3 Power Cleans (205/135)
Fitness:
10 Sets (1 set every 2:30)
150m Run
10 Knees to Elbows
3 Dball Cleans (100/80) (Or 3 Power Cleans (165/115)
Wellness:
10 Sets (1 set every 2:30)
150m Row
10 Laying leg Raises
6 Medicine ball cleans (moderate)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
2-4 Rounds
10 Banded Pushups/pushup variation
10 Strict Pullups/ring rows
15 Ring Push Ups
15 DB Bicep curls
10 Overhead Plate Situps/situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
50′ KB Front Racked/Overhead Carry (right racked/left overhead)
50′ KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2 min b/t round-
*wellness may skip some of the movements.
[Banded Pushups](https://www.youtube.com/watch?v=dGYUa6Ekwqs)
[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)
[DB Spider Curls](https://www.youtube.com/watch?v=h8yRwErruQI)
[Overhead Plate Situps]( https://www.youtube.com/watch?v=rBLLfvmNIIs)
[Strict Hanging Leg Raise](https://www.youtube.com/watch?v=EkxKEaiKJRc)
[Seated Oblique twist w/ med ball](https://www.youtube.com/watch?v=iv_aOZQTgAk)
[Alligator Rolls](https://www.youtube.com/watch?v=H6Sco2y0m34)
[KB Front Racked/Overhead Carry](https://www.youtube.com/watch?v=i8WOMsgmGOk)
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)