Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo Warm Up
-into-
2 sets
10 PVC Pass Throughs
5 PVC OHS
-into-
6 min AMRAP
30-sec bike/row
5 Wall ball Squats
5 Wall ball Push press
5 Reverse Lunges (each side)
Strength
Snatch Push Press + Overhead Squat
3 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes
Workout
Workout Prep
1 set:
5/4 Calorie Bike (or row)
5 Wall Balls
10ft Overhead Plate Lunge
Workout (4 Rounds for time)
Huli Huli Chicken
Compete:
4 sets (New set every 5:00)
20/16 Cal Bike (29/23 Cal Row)
20 Wall Balls (20/14) to 10′
50ft Overhead Plate Walking Lunge (45/25)
Fitness:
4 sets (New set every 5:00)
16/14 Cal Bike (23/20 Cal Row)
20 Wall Balls (20/14) to 10’/9′
50ft Overhead Plate Walking Lunge (25/15)
Wellness:
4 sets (New set every 5:00)
14/11 Cal Bike (20/15 Cal Row)
15 Wall Ball Thrusters (light)
50ft Walking Lunge
Target time each set: 2:15-3 minutes
Time cap each set: 3:30
Cooldown/Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)