Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Banded 7’s
-into-
3 sets:
1:00 Machine/Run 200m
5 Kipping Knee raises/laying leg raises
5 inch worms
10-second handstand hold/DB OH hold
2. Workout Prep
3 sets:
3 Toes to Bar variation
3 Handstand Push ups variation
Workout
Metcon (Time)
“Sour Punch Straws”
Compete:
Teams of 2
5 Rounds
40 Toes to Bar
30 Handstand Push Ups
Fitness:
Teams of 2
5 Rounds
30 Toes to Bar (Or 40 Knees to Elbows)
24 Handstand Push Ups
Wellness:
Teams of 2
5 Rounds
30 Hanging Knee Raises/Laying leg raises
24 Dumbbell Push Press (light)
Target time: 20-24 minutes
Time cap: 28 minutes
Accessory
Bonus (Checkmark)
Mini-Pump – Upper Body Posterior
2-4 Rounds
10 Strict Pull ups (band)
12 Double DB Prone Row @ moderate
12 Straight Arm Lat Pull Down @ moderate
10 Single Arm DB Kickback @ moderate
-Rest 3 min b/t round-
Double DB Prone Row
Straight Arm Lat Pull Down
Single Arm DB Kickback
Cooldown/Mobility
Metcon (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)