Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. 3 sets:
30-second bike/row
5 Kettlebell Swings to Eye Level (focus on hip extension)
5 Hand Release Pushups
2. Workout Prep
1 set:
5 Calorie Bike/Row
5 Kettlebell Swings
3 Push Ups
Workout (AMRAP – Rounds and Reps)
“Focus. Speed. I am speed”
Compete:
15:00 Amrap
12/10 Calorie Bike (16/14 cal row)
5-10-15-20-25. . .
Kettlebell Swings (53/35)
Push Ups
Fitness:
15:00 Amrap
10/8 Calorie Bike (14/12 cal row)
5-10-15-20-25. . .
Kettlebell Swings (35/25)
Push Ups
Wellness:
15:00 Amrap
8/6 Calorie Bike (12/9 cal row)
5-10-15-20-25. . .
Russian Kettlebell Swings (light)
Bar Push Ups
Target number of Rounds: 5 rounds (Round of 25 kettlebell swings)
Minimum Round before scaling: 4 (round of 20 kettlebell swings)
Accessory
Front Racked Barbell Box Step-Ups (3 sets:
14 Barbell Front Rack Step Ups (7/7))
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
This is for quality, not for load! Lightfoot touch on the way down.
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose