Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hinshaw Warm up (10-15 minutes)
2. Workout Prep
3 sets
1 x 50′ shuttle run* (Build up to workout pace)
-rest 20 seconds between sets-
Workout
A fun version is to partner up and rest while your partner does their round. This will help with sharing Dballs.
Metcon (Time)
“Queen”
Compete:
8 Rounds
3x Shuttle Sprint (15′-30′-50′)*
3 Dball Cleans (150/100) (Or 3 Power Cleans (185/125)
(Rest 1:1)
Fitness:
8 Rounds
3x Shuttle Sprint (15′-30′-50′)*
3 Dball Cleans (100/80) (Or 3 Power Cleans (155/105)
(Rest 1:1)
Wellness
8 Rounds
100m Row
6 Dumbbell Power Cleans (moderate)
(Rest 1:1)
Target time each set: 50-70 seconds
Time cap each set: 90 seconds
*Shuttle sprint = Run 15′ tag ground, run back, run 30′ tag ground, run back, run 50′ tag ground, run back. Once through.
Cooldown/Mobility
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)