Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Banded 7’s Warmup
-into-
5 min AMRAP
30 sec Row/Bike
10 sec handstand hold
10 kip swings
10 Plate Press Overhead
10 Plate Bent Over Row
2. Workout Prep
3 sets:
5/4 Calorie Row
3 Pull-up progressions
2 Handstand Push Up progressions
Workout
Metcon (5 Rounds for time)
“Jack and Rose”
Compete:
5 sets:
21/16 Cal Row or 15/12 Cal Bike
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-
Fitness:
5 sets:
16/14 Cal Row or 12/10 Cal Bike
12 Pull-ups
6 Strict Handstand Push Ups (Or 9 Handstand Push ups)
rest 1:1 between sets
Wellness:
5 sets:
12/10 Cal Row or 8/7 Cal Bike
12 Ring Rows
12 Dumbbell Push Press
rest 1:1 between sets
Target time each set: 2-2:45
Time cap each set: 3 minutes
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)