Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. 1:00 shuttle runs
10/10 leg swings
5 Jump squats
*Find a partner you can share equipment with. Everyone needs their own barbell/DBs but share the other stations.
1-5 reps of each station with your partner to warm-up/prep.
*Partner 1 start on 3-2-1-Go
*Partner 2 start when partner 1 is starting their station 4 movement. (Subtract your start time from your finish time for your individual score).
Workout
Like the song:
1st day of Christmas
2nd, 1st day of Christmas
3rd, 2nd, 1st day of Christmas
….
Workout (Time)
12 Days of Christmas
Compete:
1 Dball clean (150/100)
2 Squat Cleans (155/105)
3 Bar Muscle Ups
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Jump Over (24/20″)
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
Fitness:
1 Dball Clean (100/80)
2 Squat Cleans (95/65)
3 Chest to Bar
4 Burpee over Bar
5 Deadlifts (95/65)
6 Handstand Push Ups (w/abmat)
7 Hanging Leg Raises
8 Wall Ball (16/14#) (10/9′)
9 Box Jump Over (24″/20″)
10 Back Rack Lunges (95/65)
11 Pull-up
12 Thruster (95/65)
Wellness:
1 Medball Clean (moderate)
2 DB power Cleans (light)
3 Ring rows
4 Up-downs
5 DB Deadlifts (moderate)
6 DB push press (light)
7 Laying Leg Raises
8 Wall Ball Thruster (light)
9 Box Step Over
10 Goblet Squat (light)
11 SItup
12 DB Snatch (light )
Target time: 25-30 minutes
Time cap: 45 minutes
Accessory (Checkmark)
Mobility with Kelly Starrett
()
Cooldown/Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)