Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 10 PVC Passthroughs
-into-
2 sets
30-second Jump Rope
5 Empty Bar Shoulder Press
5 step back lunges
50ft Overhead walk with Dumbbell (25ft each arm)
Strength
– 4-5 sets to establish an 8 rep max
-3-5 reps per set while building
Shoulder Press (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.)
Workout
Workout Prep
2 sets:
10 Double Unders/Skips/plate steps
1 Wall Walk/10′ Double DB OH carry
10′ Single Arm Overhead Lunge Walk
Metcon (Time)
“The Great Gazoo”
Compete:
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walks
*25ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set
Fitness:
35-30-25-20-10
Double Unders
5-4-3-2-1
Wall Walks (Halfway)
*25ft Single arm Overhead Walking Dumbbell Lunge (35/25) after each set
Wellness:
50-40-30-20-10
Single Unders/plate steps
50-40-30-20-10
Double DB Overhead carry
*25ft Walking Lunge after each set
Target time: 10-12 minutes
Time cap: 15 minutes
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)