Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 6 min AMRAP
30sec Jumping Jacks/Machine
3 Up-Downs
5 Squats/Jump squats
10 Box Step Ups
2. Workout Prep
2 sets: With Partner
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Burpee Box Jump Overs (each)
Workout
Individual Option:
5 rounds
20 Alternating V-Ups
15 Burpee Box Jump Overs
Metcon (Time)
“Mike and Ike Sours”
Compete:
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
20 Burpee Box Jump Overs (split)(24/20)
Fitness:
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
16 Burpee Box Jump Overs (split)(20/16)
Wellness:
Teams of 2
5 rounds
20 Sit ups (each)
* Partner Hold Plank (elbows) *
16 Up Downs + Step Up (split)
Target time: 13-15 minutes
Time cap: 18 minutes
Gymnastics
Skill Progression: Ring Muscle-Ups (Checkmark)
EMOM 8
Min 1: 5-10 Pull (ring rows, strict pullups, C2B…)
Min 2: 5-10 Push (pushups, DB floor press, ring dips…)
*If you have a RMU transition drill that you are proficient at, you can do 1-5 reps each minute.
Cooldown/Mobility
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose