Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. 3:00 Machine
-into-
Every minute (7:00)
2 Dball Deadlifts or DB Deadlifts
4 Box Step Ups
5/4 Calorie Row
2. Workout Prep
2 sets: (with partner)
25′ Dball Carry/Farmer carry (each)
4 Synchro Box Step Ups
5/4 Calorie Row
2 Dball Bear Hug Step Back Lunges (each)
Workout (AMRAP – Rounds and Reps)
Marika
Compete:
Teams of 2
AMRAP 30 Minutes
300’ Dball Carry (100/80) (Or Dumbbell Farmer Carry 70s/50s)
50/40 Calorie Row
300’ Synchro Lunge Walk
Fitness:
Teams of 2
AMRAP 30 Minutes
300’ Dball Carry (80/60) (Or Dumbbell Farmer Carry 50s/35s)
40/32 Calorie Row
300’ Synchro Lunge Walk
Wellness:
Teams of 2
AMRAP 30 Minutes
200’ Dumbbell Farmer Carry (light)
30/24 Calorie Row
20’ Synchro Box Step Ups (20)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Individual Option:
AMRAP 30 Minutes
150’ Dball Carry (100/80) (Or Dumbbell Farmer Carry 70s/50s)
30/24 Calorie Row
150’ Walking Lunge
Accessory (4 Rounds for time)
Mini-Pump – Shoulder/Glutes
2-4 Rounds
10 Barbell Strict Press @ moderate weight
10 Double DB Z-Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
Coodown/Mobility (No Measure)
1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)