Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Burgener Warm Up Clean + Skill Transfer
-into-
3 rounds:
3x High Hang Clean + 3x Hang Clean + 3x Clean + 3 push jerk
Strength
Clean and Jerk
Perform 10 singles within 70-80% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Workout
Workout Prep
1 set:
4 Box Jump/Step Overs
5/4 Calorie Row
Workout (Time)
Chrystal
Compete:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row (11/8 Cal bike)
Fitness:
25-20-15-10-5
Box Jump Overs (20/16)
12/9 Calorie Row (8/6 Cal bike)
Wellness:
15-12-10-8-6
Box Step Ups
10/8 Calorie Row (7/5 Cal bike)
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back