Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo Warmup
-into-
3 sets
5 kipping knees raise/laying leg raises
5 dball cleans (light weight – focus on hip extension)
25′ dball carry (light weight – focus on good positioning)
5 Empty Bar Back Squats (slow and steady)
Strength
Back Squat (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.)
Workout
Workout Prep
With Partner
2 sets:
3 Synchro Toes to Bar
10ft Dball Carry/Farmer carry
Workout (Time)
“Doc Hudson”
Compete:
Teams of 2
5 rounds
300ft dball carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)
15 Synchro Toes to Bar
Fitness:
Teams of 2
5 rounds
300ft Dball carry (100/80) (Or Dumbbell Farmer Carry (70s/50s)
10 Synchro Toes to Bar
Wellness:
Teams of 2
5 rounds
300ft Medball carry (45/30) (Or Dumbbell Farmer Carry (50s/35s)
10 Synchro Hanging Knee Raises/laying leg raises
Target time: 8-10
Time cap: 14 minutes
Individual Option:
5 rounds
150ft Dball Carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)
15 Toes to Bar
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back