Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Banded 7’s Warm Up
-into-
3 sets:
5 Empty Bar Bench (slow and controlled) – building
5 GHD’s/Vups/Situps
2. Workout Prep with partner
2 sets each:
3 Bench Press (at workout weight)
3 GHD’s/Vups/Situps
Workout
Metcon (Time)
“Bamm-Bamm Rubble”
Teams of 2
Compete:
7 rounds
20 Bench Press (155/105) (split up)
15 GHD Sit Ups each (Or 20 Alternating V-ups)
(Partner not completing ghd’s/vups is holding a plank (elbows))
Fitness:
7 rounds
20 Bench Press (115/80)
10 GHD Sit Ups each (Or 14 Alternating V-ups)
(Partner not completing ghd’s/vups is holding a plank (elbows))
Wellness:
7 rounds
20 Bar pushups
15 Sit Ups each (partner not completing sit ups is holding a plank (elbows))
Target time: 20-24 minutes
Time cap: 28 minutes
Accessory
Metcon (Checkmark)
Mini-Pump – Upper Body Posterior
2-4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Double DB Standing Bent Over Row @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t round-
Lat Pulldowns – Neutral Close Grip
Double DB Standing Bent Over Row
Barbell Skull Crushers
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)