Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 2:00 Row/Bike
-into-
2 sets:
10 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)
Workout
Metcon (11 Rounds for time)
“Led Zeppelin”
Compete:
100/80 Calorie Assault Bike (Or 140/120 Cal Row)
-Rest 3:00-
10 sets
10/8 Calorie Assault Bike (Or 14/12 Cal Row)
-Rest 30sec between sets
Fitness:
80/65 Calorie Assault Bike (Or 120/90 Cal Row)
Rest 3:00
10 sets
9/7 Calorie Assault Bike (Or 12/9 Cal Row)
-Rest 30sec between sets
Wellness:
50/40 Calorie Assault Bike (Or 70/57 Cal Row)
Rest 3:00
10 sets
30 seconds on /30 seconds off Calorie Assault Bike
Workout 1:
Target time: 6-8 minutes
Time cap: 10 minutes
Workout 2:
Target time each set: 25-35 seconds
Time cap each set: 45 seconds
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Muscle Ups
– 10-12 minutes practice-
Cooldown/Mobility
Metcon (No Measure)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)