Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 3 sets:
:30 sec Bike
5 inch worms
10-second Handstand Hold/DB overhead
:30 sec Jump Rope/plate steps
2. Workout Prep
1 set:
5/4 Calorie Bike (or 50m run)
10 Double Unders/plate steps
1 Wall Walk
Workout
Metcon (3 Rounds for reps)
“German Shepherd”
Compete:
3:00 AMRAP
8/6 Calorie Bike (Or 100m Run)
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
16/13 Calorie Bike (Or 200m Run)
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
20/16 Calorie Bike (Or 300m Run)
60 Double Unders
6 Wall Walks
Fitness:
3:00 AMRAP
8/6 Calorie Bike (Or 100m Run)
15 Double Unders
1 Wall Walk
rest 2:00
6:00 AMRAP
16/13 Calorie Bike (Or 200m Run)
30 Double Unders
2 Wall Walks
rest 2:00
9:00 AMRAP
20/16 Calorie Bike (Or 300m Run)
45 Double Unders
3 Wall Walks
Wellness:
3:00 AMRAP
7/5 Calorie Bike
20 Single Unders/plate step ups
1x25ft Bear Crawl
rest 2:00
6:00 AMRAP
15/10 Calorie Bike
30 Single Unders/plate step ups
2x25ft Bear Crawl
rest 2:00
9:00 AMRAP
18/14 Calorie Bike
40 Single Unders/plate step ups
3x25ft Bear Crawl
**score 1 rep for first round run/bike, 2 reps for second round run/bike, 3 reps for third round run/bike.
Target number of Rounds each set: 2-3 rounds
Minimum number of Rounds before scaling: 1.5 rounds
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)