Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Plank (modify to knees)
5 Back Squats (empty bar)
Strength
Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.)
Workout
Prep:
1 set:
10 Skipping variation
5 Situp variation
Metcon (Time)
“Halbrand”
Compete:
5 rounds
60 Double Unders
15 Stick Sit-ups
Fitness:
5 rounds
40 Double Unders
10 Stick Sit-ups
Wellness:
5 rounds
60 Single Unders/plate steps
15 Abmat Sit Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Stick Situps:
https://www.youtube.com/watch?v=U9n2hCKx5bo
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)