Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
3 sets:
45 second Row/Bike/Run
3 Dumbbell Deadlifts
50′ Farmer Carry
10 sec Handstand hold/DB Overhead hold
Workout
Metcon (3 Rounds for distance)
“Lake Monona”
Compete:
5 min AMRAP
40/32 Calorie Row
Max Distance DB/KB Farmer Carry (100/70)
Rest 3min
5 min AMRAP
36/28 Calorie Bike
Max Distance Handstand Walk
Rest 3min
5 min AMRAP
600m Run
Max Distance Dball Bear Hug Carry (150/100)
Fitness
5:00 AMRAP
32/24 Calorie Row
Max Distance DB/KB Farmer Carry (70/50)
Rest 3min
5:00 AMRAP
28/21 Calorie Bike
Max Wall Walks (each rep = 5′)
Rest 3min
5:00 AMRAP
400m run
Max Distance DB/KB front Rack Carry (50/35)
Wellness:
3 sets
5:00 AMRAP
24/20 Calorie Row
Max Distance Dumbbell Farmer Carry (moderate)
Rest 3min
Target number of distance each set:
Workout 1: 300ft +
Workout 2: 100ft + HS walk or 7+ wall walks
Workout 3: 300ft +
Minimum distance before scaling: 100ft
Cooldown
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Biceps and Elbow care