Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean)
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean
Strength
Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets)
Start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
Workout
Workout Prep
2 sets:
5 Wall Balls
10ft Dumbbell Front Rack Lunges
Metcon (Time)
“Rottweiler”
Compete:
For Time:
50 Wall Balls (20/14) 10′
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) 10′
Fitness:
For Time:
50 Wall Balls (16/14) 10’/9′
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
50 Wall Balls (16/14) 10’/9′
Wellness:
For Time:
30 Dumbbell Thrusters (light)
150ft Lunge Walk
30 Dumbbell Thrusters (light)
Target time: 10-12 minutes
Time cap: 16 minutes
Cooldown
Metcon (No Measure)
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)
[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)