Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 3:00 Machine
-into-
Hip Halo Warm-up
2. Workout Prep
2 sets:
5 Calorie Row
2 Devil’s Press
Workout
Metcon (Time)
“Kiss”
Compete:
27-21-15-9
Calorie Row
Devil’s Press (35s/20s)
Fitness:
22-16-12-8
Calorie Row
Devil’s Press (25s/15s)
Wellness:
21-15-9-6
Calorie Row
Double Dumbbell Clean and Press (light)
Target time: 13-15 minutes
Time cap: 18 minutes
Accessory
Hamstring Ring Curls (4×10)
*Rest 1:00-1:30 b/t sets
Hamstring Ring Curls
https://youtu.be/LULmBlzm3bc
Weighted Hip Thrust (4×10)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Cooldown/Mobility
()
Metcon (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)