Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 10:00 AMRAP:
1:00 easy row
5 Front Squats (empty bar)
5 Shoulder to Overhead (empty bar)
10-sec Handstand Hold/DB overhead
2. Workout Prep
1 set
8/6 Calorie Row (workout pace)
3 HSPU/Push-ups
3 Front Squats
3 Push Press
Workout
Metcon (3 Rounds for time)
“Pug”
Compete:
Teams of 2
150/120 Calorie Row
75 Strict Handstand Push ups
100 Front Squats (95/65)
125 Push Press (95/65)
150/120 Calorie Row
Fitness:
Teams of 2
150/120 Calorie Row
75 Handstand Push ups
100 Front Squats (75/55)
125 Push Press (75/55)
150/120 Calorie Row
Wellness:
Teams of 2
120/90 Calorie Row
60 Push ups
80 Goblet Squat (light)
100 Dumbbell Push Press (light)
120/90 Calorie Row
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
Individual option:
Compete:
21-15-9
Calorie Row
Strict Handstand Push Ups
Rest 1:1
21-15-9
Calorie Row
Front Squats (95/65)
Rest 1:1
21-15-9
Calorie Row
Push Press (95/65)
Fitness:
21-15-9
Calorie Row
Handstand Push Ups
Rest 1:1
21-15-9
Calorie Row
Front Squats (75/55)
Rest 1:1
21-15-9
Calorie Row
Push Press (75/55)
Wellness:
15-12-9
Calorie Row
Push Ups
Rest 1:1
15-12-9
Calorie Row
Goblet Squat (light)
Rest 1:1
15-12-9
Calorie Row
Dumbbell Push Press (light)
Accessory
Metcon (Checkmark)
Mayhem Mini-Pump – Arms/Core
2-4 Rounds
10 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
15 V-ups
10 KB side Bends (each side)
50′ Single DB Overhead Carry (Left– as heavy as possible)
50′ Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
[Diamond Pushups](https://www.youtube.com/watch?v=iKPYFK9QYps)
[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)