Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Banded 7’s Warm Up
-into-
8 min AMRAP
30 sec skipping variation
10 heel/toe rocks
3 inch worms
10 sec handstand hold/DB OH hold
2. Workout Prep
1 set:
10ft Front Rack Walking Lunge/box step up
10 skipping variation
1 Wall Walk/10′ bear walk
Workout (3 Rounds for time)
“Lightning McQueen”
Compete:
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
5 Wall Walks
50 Double Unders
-Rest 1:1 between sets-
Fitness:
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×35/25)
35 Double Unders
3 Wall Walks
35 Double Unders
-Rest 1:1 between sets-
Wellness:
3 Sets
2 Rounds
16 Single Dumbbell Box Step Ups (light)
50 Single Unders/plate steps
50ft Bear Crawl
50 Single Unders/plate steps
-Rest 1:1 between sets-
Target time each set: 4:30 – 5:30
Time cap each set: 6 minutes
*This workout consists of 3 sets of 2 rounds (6 total rounds)
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)