Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo Warm-Up + Banded 7’s
-into-
3 sets
3 Snatch Grip Push Press
3 Overhead Squats
3 Pressing Snatch Balance
3 Snatch Balance
Strength
Snatch Balance
Heavy Snatch Balance
* Work up to a heavy single for the day *
Workout (10 Rounds for time)
Silver Bells
Compete:
EMOM 20
Min 1: 200/175m Row
Min 2: Rest
Fitness:
EMOM 20
10 rounds
Min 1: 175m/150m Row
Min 2: Rest
Wellness:
EMOM 20
10 rounds
Min 1: 45 seconds Max Meter Row
Min 2: Rest
Target time each set: 40-50 seconds
Time cap each set: 60 seconds
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)