Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Banded 7’s
-into-
6 min AMRAP
30-sec bike/row
10 alternating v-ups
10 Lunges
2. Workout Prep
2 sets:
5/4 Cal bike/row
20ft Walking Lunges (DB front rack)
Strength
Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)
Workout
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)
()
Metcon (5 Rounds for distance)
“Uncle Fester”
Compete:
5 sets:
1:30 AMRAP
15/12 Cal Row (Or 11/8 Cal Bike)
Max Distance DB Front Rack Lunge (50s/35s)
-rest 1:00 between sets-
Fitness:
5 sets:
1:30 AMRAP
12/10 Cal Row (8/7 Cal Bike)
Max Distance DB Front Rack Lunge (35s/25s)
rest 1:00 between sets
Wellness:
5 sets:
1:30 AMRAP
12/10 Calorie Row (8/7 Cal Bike)
Max Distance Bodyweight Lunge
rest 1:00 between sets
Target Distance each set: 100+ feet
Minimum Distance before scaling: 65 feet