Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Hinshaw Warm up (10-15 minutes)
2. Workout Prep
3 sets
100m Run/Row (Build up to workout pace)
-rest 20 seconds between sets-
Workout
Metcon (Time)
“Peanut Butter Pie”
Compete:
10x200m Run (unit #29)
-Rest 1:00 between sets-
Fitness:
10x150m Run (unit #27)
-Rest 1:00 between sets-
Wellness:
10x150m Row
-Rest 1:00 between sets-
Target time: 18-20 minutes
Time cap: 22 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Transitions with band
– 10-12 minutes practice-
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)