Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. 1:00 Machine
-into-
3 sets:
20 Plate Hops
5 Up Downs
10 Suitcase Deadlifts (each)
2. Workout Prep
3 sets:
10 skipping variation
2 Burpee Deadlifts/up-downs
-rest 30 seconds between sets-
Workout (4 Rounds for time)
“Sally”
Compete:
4 sets each (with a partner)
75 Double Unders
15 Burpee Deadlift (2×50/35)
75 Double Unders
“I go, you go”
Fitness
4 sets each (with a partner)
60 Double Unders
15 Burpee Deadlift (2×35/25)
60 Double Unders
“I go, you go”
Wellness:
4 sets each (with a partner)
50 Single Unders/40 plate steps
15 Up Downs
50 Single Unders/40 plate steps
“I go, you go”
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
Accessory (AMRAP – Rounds)
Mini-Pump – Upper Body Posterior
2-4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Inverted Body Row on Racked Barbell
6/6 Single Arm Lat Pulldown @ moderate tension
10 Standing Tricep DB French Press @ moderate weight – maintain quality
Body Row on Racked Barbell
Single Arm Lat Pulldown
Lying DB Pullover on Bench
Standing Tricep DB French Press
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back