Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hip Halo Warmup
-into-
6 min AMRAP
30 sec assault bike (easy)
20 sec assault bike (mod)
10 sec assault bike (hard)
5 Wall Balls (focus on arm cycling)
5 world’s greatest stretch (each side)
2. Workout Prep
1 set:
5/4 Calorie Bike
5 Wall Balls (regular height)
5/4 Calorie Bike
5 Wall Balls (higher target)
Workout
Metcon (3 Rounds for time)
“You Jump, I Jump”
Compete:
3 Sets:
20/15 Cal Bike or 29/21 Cal Row
25 Wall Balls (20/14) (10’)
15/12 Cal Bike or 21/16 Cal Row
15 Wall Balls (20/14) (11’)
10/8 Cal Bike or 14/12 Cal Row
-rest 1:1 between sets-
Fitness:
3 Sets:
16/14 Cal Bike or 22/20 Cal Row
25 Wall Balls (16/14) (10’/9’)
12/10 Cal Bike or 16/14 Cal Row
15 Wall Balls (16/14) (11’/10’)
9/7 Cal Bike or 13/10 Cal Row
rest 1:1 between sets
Wellness:
3 Sets:
12/10 Cal Bike or 16/14 Cal Row
15 Wall Ball Thrusters (light)
10/8 Cal Bike or 14/12 Cal Row
15 Wall Ball Thrusters (light)
8/6 Cal Bike or 12/9 Cal Row
rest 1:1 between sets
Target time each set: 4:30-5:30
Time cap each set: 6 minutes
Cooldown/Mobility
Metcon (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)