Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. 8 min AMRAP
30 sec row/bike (easy)
20 sec row/bike (mod)
10 sec row/bike (hard)
20 Plate hops/steps
2 Box Steps-Ups (each side)
2 Box Jumps
2. Workout Prep
2 sets:
5/4 Calorie row/bike
2 Box Jump Overs (build in height)
Workout (3 Rounds for time)
“The Turkey Pardon”
Compete:
3 Sets (1 Set Every 8:00)
21-15-9
Calorie Row (15-11-6 bike)
12-9-6
Box Jumps (30/24)
Fitness:
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Row (11-8-6 bike)
12-9-6
Box Jumps (24/20)
Wellness:
3 Sets (1 Set Every 8:00)
12-10-8 (10-9-7 bike)
Calorie Row
12-9-6
Box Step Ups (20/16)
Target time each set: 4:00-500
Time cap each set: 6 minutes
Accessory (Weight)
4 sets:
100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)
*As heavy as possible while staying balanced during carry (no leaning)
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