Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Banded 7’s
-into-
6 min AMRAP
30-sec row/bike
5 Dumbbell Strict Press (each side)
20 Plate Hops
2. Workout Prep
1 set:
5/4 Calorie Row/bike
5 Dumbbell Push Press
Workout
Metcon (5 Rounds for time)
“Barney Rubble”
Compete:
Every 4:00 (5 sets)
12/10 Calorie Row (8/7 cal bike)
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row
Fitness:
Every 4:00 (5 sets)
10/8 Calorie Row (7/5 cal bike)
20 Dumbbell Push Press (30s/20s)
10/8 Calorie Row
Wellness:
Every 4:00 (5 sets)
8/6 Calorie Row (5/4 cal bike)
10 Single Arm Push Press (each side)
8/6 Calorie Row
Target time each set: 1:45-2:15
Time cap each set: 3 minutes
Accessory
Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)
* This is for quality, not for load! Light foot 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
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)