Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Run/Row 400m
10 Wall Balls/Wall ball thrusters
10 Burpees/Up-downs
10 KB swings
10 Box Jumps/Steps
10 KB/DB Suitcase Lunges/Deadlifts
10 Pull ups/Ring rows
Workout (Time)
Hope in the Desert
Compete:
With a partner for time:
800m Run
80 Wall Balls 20/14 to 10’/9′
80 Burpees
800m Run
80 KB swings 53/35
80 Box Jumps 24/20″
800m Run
80 KB/DB Suitcase Lunges 53/35
80 Pull ups
800m Run
Fitness:
With a partner for time:
800m Run
60 Wall Balls 20/14 to 10’/9′
60 Burpees
800m Run
60 KB swings 35/25
60 Box Jumps 24/20″
800m Run
60 KB/DB Suitcase Lunges 35/25
60 Pull ups
800m Run
Wellness:
With a partner for time:
600m Row
60 Wall Ball Thrusters
60 Up-Downs
600m Row
60 KB swings (light)
60 Box Steps
600m Row
60 KB/DB Suitcase Deadlifts (moderate)
60 Ring Rows
600m Row
*Run/Row together, split up the rest of the work how you like.
Target time: 30-35 min
Time cap: 38 min