Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
2:00 Run/Row/Bike
-into-
10/10 leg swings
30sec squat hold and shift
10 band/PVC passthroughs
-into-
3 rounds:
5 Squats
5 Pullup variations
5 Situps/Deadbug
5 Burpees/up-downs
Workout
Metcon (Time)
Bring a Friend Friday
In honour of Truth and Reconciliation Day:
With a partner
Compete:
215 Squats
215 Pullups
215 Situps
215 Burpees
Fitness:
150 Squats
150 Pullups
150 Situps
150 Burpees
Wellness
120 Squats
120 Ring Rows
120 Situps or Deadbug
120 Up-downs
Target Time: 28-33min
Time Cap: 35min
Cooldown
Metcon (No Measure)
1 min Foam roll lats (each)
1 min Foam roll quads (each)
1 min Foam roll calves (each)