Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Banded 7’s + Hip Halo
-into-
2 sets:
10 PVC Pass Throughs
5 Snatch Grip Push Press (PVC)
5 Overhead Squats (PVC)
-into-
3 sets: (build in weight/ stay light)
2 Snatch Grip Push Press
1 Overhead Squat
Strength
Snatch Push Press + Overhead Squat
2 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes
Workout
Workout Prep
2 sets: (fast)
4 Front Squats
3 Toes to Bar
2 Burpee Over Bar
(rest 30 seconds between sets)
Workout (2 Rounds for time)
Kirsten
Compete:
3 rounds
10 Front Squats (95/65)
10 Toes to Bar
10 Burpee Over Bar
-rest until minute 7:00-
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (95/65)
Fitness:
3 rounds
10 Front Squats (75/55)
10 Hanging heels above hips
10 Burpee Over Bar
-rest until minute 7:00-
For Time:
30 Burpee Over Bar
30 Hanging heels above hips
30 Front Squats (75/55)
Wellness:
3 rounds
10 Dumbbell Front Squats (light)
10 Hanging Knee Raises/Laying leg raises
10 Up Downs
-rest until minute 7:00-
For Time:
30 Up Downs
30 Hanging Knee Raises/Laying leg raises
30 Dumbbell Front Squats (light)
Target time each set: 4-5 Minutes
Time cap each set: 6 minutes
Cooldown/Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)