Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo Warmup
-into-
6 min AMRAP
30 sec Bike/Row
5 Front Squats (Empty Bar – Build Across)
5 Up downs
6 Lateral Bar Hops
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Bike (each)
3 Front Squats (workout weight)
2 Synchro Bar facing Burpees
Workout (Time)
“Food Coma”
Compete:
Teams of 2
150/120 Calorie Bike (Or 210/160 Cal Row)
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
Fitness:
Teams of 2
120/100 Calorie Bike (Or 160/140 Cal Row)
100 Front Squats (95/65)
40 Synchro Bar Facing Burpees
Wellness:
Teams of 2
100/80 Calorie Bike (Or 140/120 Cal Row)
100 Dumbbell Front Squats (light)
30 Synchro Up Downs
Target time: 21-23 minutes
Time cap: 30 minutes
Individual Option:
60/48 Calorie Bike (88/69 Cal row)
50 Front Squats (135/95)
50 Bar Facing Burpees
Accessory (AMRAP – Rounds)
Mini-Pump – Arms/Core
2-4 Rounds
10 (Deficit) Pushups
10 Ring Rows (Feet Elevated)
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
50′ KB Front Racked/Overhead Carry (right racked/left overhead)
50′ KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2 min b/t round-
Deficit Pushups
Overhead Plate Situps
Cooldown/Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose