Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3:00 Machine
-into-
Hip Halo
30sec plank
2. Workout Prep
1 set with your partner:
5 Situp variation (each)
5/4 Calorie Bike/Row (each)
Workout (AMRAP – Rounds and Reps)
Liam
Partner Death By Bike/Row & GHD
Compete:
Every 2 minutes complete as a team:
24 GHD Sit Ups (Or 24 GHD on medball/Vups)
Bike/Row Calories
*Start with 20/16 Bike Cal (28/24 Row Cal) and add 2 calories every set until unable to complete in 2 minutes.
Fitness:
Every 2 minutes complete as a team:
20 GHD Sit Ups (Or 20 GHD on medball/Vups)
Bike/Row Calories
Start with 16/12 Bike Cal (24/18 Row Cal) and add 2 calories every set until unable to complete in 2 minutes.
Wellness:
Every 2 minutes complete as a team: (6 sets)
24 Sit Ups
16/12 Bike Cal (24/18 Row Cal)
Target Round: Round of 32/28 Cal Bike (40/36 Cal Row)
Minimum Round before scaling: 30/26 Cal Bike (38/34 Cal Row)
Accessory (Checkmark)
EMOM x10
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
*If you felt good with this last week, we recommend adding 1-2 reps or going up to the next progression if scaling.
Coodown/Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)