Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Banded 7’s
-into-
6 min AMRAP
5 Sumo Deadlift High Pulls (empty bar – build across)
5 Push Press (empty bar – build across)
5 Kip Swings/Scap pullups
5 Kipping Pull-ups/Ring rows
2. Workout Prep
1 set:
3 Shoulder to Overhead
3 Pullup variation
3 Sumo Deadlift High Pull
Workout (Time)
Tanner
Compete:
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Fitness:
5 Rounds
15 Shoulder to Overhead (75/55)
12 Pull-ups
9 Sumo Deadlift High Pulls (75/55)
Wellness:
5 Rounds
12 Dumbbell Push Press (light)
10 Jumping Pull-ups/Ring rows
8 Kettlebell Sumo Deadlift High Pulls (light)
Target time: 7-9 minutes
Time cap: 12 minutes
Accessory (AMRAP – Rounds)
Mini-Pump – Lower Body Push/Pull
1-3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)