Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 3 sets:
1:00 Machine
5 Knee Raises/laying leg raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs
2. Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpees
Workout
Metcon (Time)
“Poodle”
Compete:
10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees
Fitness:
10-20-30
Knees to Elbows
Hang Power Cleans (95/65)
Burpee Over Bar
Wellness:
10-15-20
Laying leg raises
Hang Dumbbell Power Cleans (light)
Up Downs
Target time: 10-12 minutes
Time cap: 16 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Transitions
– 10-12 minutes practice-
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)