Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 2:00 Machine
-into-
1:00 Jump Rope/plate hops
-into-
3 sets
10 Ring Rows
10 Alternating V-Ups
10 Air Squats
Workout
Workout Prep
3 sets:
5/4 cal bike/row
1 Rope Climb (1 pull)
Metcon (AMRAP – Rounds and Reps)
“Isildur”
Compete:
Teams of 2
18:00 Amrap
15/12 Calorie Bike (21/16 cal row)
1 Rope Climb 15′
(1:1/You Go, I Go)
Fitness:
18:00 Amrap
13/10 Calorie Bike (18/14 cal row)
1 Rope Climb 12′
(1:1/You Go, I Go)
Wellness:
18:00 Amrap
10/8 Calorie Bike (14/12 cal row)
3 Zombie Climbs
Target number of Rounds: 4.5-5 rounds (each)
Minimum number of Rounds: 3.5 rounds (each)
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Tempo Pushups
10 Chin Ups
15 Standing KB Crush Grip French Press
15 Barbell Drag Curls
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 GHD’s
10 Strict Toes to Bar
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
Barbell Drag Curls
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose