Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo + Banded 7’s
-into-
3 sets:
30-second Bike (build in pace)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10-second Handstand Hold
Strength
Thruster
Heavy Thruster
* Work up to a heavy single for the day *
Workout
Workout Prep
2 sets:
5/4 Calorie Bike
3 Thrusters
*focus on steady breathing
Workout (Time)
Neil
Compete:
21-18-15-12-9 (30-26-21-16-13 row)
Calorie Bike
Thrusters (75/55)
Fitness:
16-14-12-10-8 (22-20-16-14-12 row)
Calorie Bike
Thrusters (55/35)
Wellness:
14-12-10-8-6 (20-16-14-12-9 row)
Calorie Bike
Dumbbell Thrusters (light)
Target time: 8-10 minutes
Time cap: 14 minutes
Cooldown/Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)