Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hip Halo and Banded 7’s
-into-
6 min AMRAP
30-sec skipping/plate steps
5 Wall balls (focus on breathing/arm cycling)
5 Kip Swings/situps
5 Hips to Bar/ring rows
2. Workout Prep
3 sets:
5 Wall Balls/wall ball thrusters
10 Double Unders/plate steps
3 Kipping Pull-ups/Ring rows
(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up)
Workout
Metcon (Time)
“Gomez Addams”
Compete:
150 Wall Balls (20/14) (10’/9’)
300 Double Unders
30 Muscle Ups (Or 60 Chest to Bar)
** Partition as desired **
Fitness:
120 Wall Balls (16/12) (10’/9’)
200 Double Unders
20 Muscle Ups (Or 40 Chest to Bar)
Wellness:
10 rounds
10 Wall Ball Thrusters (light)
20 Plate Steps
5 Ring Rows
Target time: 16-18 minutes
Time cap: 22 minutes
Accessory
Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)