Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup:
3 sets:
20 Jumping Jacks
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
Strength
Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *)
Doesn’t have to be touch n’ go. You can reset between each rep.
Metcon (Time)
“The Rings of Power”
Compete:
30 Pull-ups
75 Wall Balls (20/14) (10’)
15 Bar Muscle Ups
Fitness:
25 Pull-ups
75 Wall Balls (16/14) (10’/9’)
20 Chest to Bar (Or 10 Bar Muscle Ups)
Wellness:
30 Ring Rows
75 Wall Ball Thrusters (light)
15 Jumping Pull-ups
Target time each set: 9-11 minutes
Time cap each set: 14 minutes
Workout
Workout Prep
2 sets:
5 Pull Ups
5 Wall Balls
1 Bar Muscle Up
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose