Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
Strength
Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
*not touch n’ go)
Workout
Workout Prep
2 sets:
5/4 Calorie Row/Bike
4 Situp variation
Workout (Time)
“Tow Mater”
Compete:
For Time:
30-25-20-15-10
Cal Row ( or 21-18-15-12-9 cal bike)
30-25-20-15-10
GHD Sit Ups (Or ‘GHD’ on a medball with anchored feet)
Fitness:
For Time:
24-20-16-12-8
Cal Row (or 17-14-12-8-5 cal bike)
24-20-16-12-8
‘GHD’ on a medball with anchored feet or stick situps
Wellness:
For Time:
20-16-12-8-4 Cal Row (or 14-12-8-5-3 cal bike)
20-16-12-8-4
Sit ups
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)