Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
2 sets:
50m Run/Row (workout pace)
5/4 Calorie Bike (workout pace)
-rest 30 seconds between sets-
Workout
Metcon (4 Rounds for time)
“Morticia Addams”
Compete:
4 Sets (1 set every 10:00)
400m Run
40/32 Calorie Bike (or 57/45 Cal row)
400m Run
Fitness:
4 Sets (1 set every 10:00)
300m Run
30/24 Calorie Bike (Or 43/35 Cal Row)
300m Run
Wellness:
4 Sets (1 set every 10:00)
200m Row
200m Farmer Carry @ moderate
200m Row
Target time each set: 7-8 minutes
Time cap each set: 9 minutes
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)