Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Hip Halo Warm Up
-into-
3 sets:
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
10 Alternating V-Ups
Strength
Front Squat + Push Press + Push Jerk
1 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy in 10-12 minutes –
Workout
Workout Prep
2 sets:
2 Pull-up variation
3 Push up variation
4 Air Squats
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cindy Lou Who
Compete:
AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats
Fitness:
AMRAP 20 Minutes
4 Pull-ups
8 Push-ups
12 Squats
Wellness:
AMRAP 20 Minutes
4 Jumping Pull Ups/Ring Rows
8 Bar Push Ups
12 Air Squats to a Box
Target Rounds: 20+ rounds
Minimum Rounds before Scaling: 11 rounds
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose