Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 3 sets:
1:00 Machine
5 Kip Swings
10 Alternating V-ups
*Warm up Power clean and build to weight.
2. Workout Prep
With Partner
2 sets:
5 Synchro Toes to Bar
2 Power Cleans (each/)
Workout
Metcon (Time)
“April 15, 1912”
Compete:
Teams of 2
50 Synchro Toes to Bar
50 Power Cleans (155/105)
50 Synchro Toes to Bar
Fitness:
Teams of 2
50 Synchro Hanging leg raises
50 Power Clean (135/95)
50 Synchro Hanging leg raises
Wellness:
Teams of 2
50 Synchro Hanging Knee Raises
75 Dumbbell Cleans (light)
50 Synchro Abmat Sit ups
Target time: 9-11
Time cap: 15 minutes
Individual Option:
50 Toes to Bar
25 Power Cleans (155/105)
50 Toes to Bar
Accessory
DB Good Mornings (4 sets of 10 reps)
*Rest 1:00-1:30 b/t sets
DB Good Mornings
https://youtu.be/7T_cWbUzMwM
Seated Arnold Press (4 sets of 10 reps)
*Rest 1:00-1:30 b/t sets
Seated Arnold Press
https://youtu.be/D07XHj7G7iA
Cooldown/Mobility
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose