Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 2:00 Machine (Build in pace every 30 seconds)
-into-
3 sets:
30 Single Unders
10 KB/DB Suitcase Deadlifts (each)
10 KB/DB Single Arm Up Right Row (each)
2. Workout Prep
3 sets:
10 Double Unders/skips/plate steps
1 Dball Clean or power clean (build in weight)
5/4 Calorie Assault Bike
Workout
Metcon (AMRAP – Rounds and Reps)
“Sour Gummy Worms”
Compete:
AMRAP 18 Minutes
75 Double Unders
10 Dball Cleans (100/80) (Or Power Clean 135/95)
25/20 Calorie Assault Bike (Or 35/29 cal row)
75 Double Unders
10 Dball Cleans (100/80) (Or Power Clean (135/95)
Fitness:
AMRAP 18 Minutes
50 Double Unders
10 Dball Cleans (80/60) (Or Power Clean 95/65)
20/16 Calorie Assault Bike (Or 29/22 Cal row)
50 Double Unders
10 Dball Cleans (80/60) (Or Power Clean (95/65)
Wellness:
AMRAP 18 Minutes
50 Single Unders/plate steps
10 Dball Cleans (light) (Or DB cleans)
15/10 Calorie Assault Bike (or 21/14 Cal row)
75 Single Unders/plate steps
10 Dball Cleans (light) (Or DB cleans)
Target number of Rounds: 3 rounds
Minimum number of Rounds before scaling: 2.5 rounds
Cooldown/Mobility
Metcon (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)