Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. 2:00 Machine
-into-
3 sets
1:00 Jump Rope
5 Sit Ups
5 Inch Worms:
2. Workout Prep
1 set:
1 Shuttle Run (50’)
5 GHD’s/Vups/Situps
10 Double Unders/single skip/plate hop
5 Push Ups
Workout (12 Rounds for time)
Nell
Compete:
6 Sets (1 Set every 2:30)
12×25′ Shuttle Run
15 GHD Sit Ups (or Vups)
-Rest 5:00-
6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Up
Fitness:
6 Sets (1 Set every 2:30)
12×25′ Shuttle Run
12 GHD Sit Ups (or Vups)
(Rest 5:00)
6 Sets (1 Set every 2:30)
30 Double Unders
15 Push Up
Wellness:
6 Sets (1 Set every 2:30)
125/100m Row
15 Sit Ups
(Rest 5:00)
6 Sets (1 Set every 2:30)
40 Single Unders/Plate hops
12 Bar Push Up
Target time each set: 1:30-1:45
Time cap each set: 2:00
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Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose