Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Run Warmup:
25′ walk on toes
25′ walk on toes backwards
25′ walk on heels
25′ walk – feet turned out
25′ walk – feet turned in
25′ lunge walk – arms locked out overhead
25′ lunge walk – torso twist towards forward leg
50′ butt kickers
50′ high knees
-into-
4 min AMRAP
2×25′ shuttle run
5 Kip Swings/scap pullups
3 Hips to bar/burpee pullups/ring rows
2. Workout Prep
1 set:
2 Bar Muscle Ups
2×25’ Shuttle Run (practice turning)
Workout (AMRAP – Rounds and Reps)
Olivia
Compete:
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Fitness:
AMRAP 12 Minutes
3 Bar Muscle Ups (Or 6 Burpee Pull-ups)
10×25’ Shuttle Runs
Wellness:
AMRAP 12 Minutes
8 Jumping Pull-ups/Ring Rows
8×25’ Shuttle Runs (6/4 cal bike)
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 5 rounds
Accessory
Alt. Incline DB Bench
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets heavy.
Weighted Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose