Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 2:00 Machine
-into-
3 sets:
20 Plate Hops
10 Step ups
5 Kipping Knee Raises/situps
5 Pike Push-ups/DB push press
2. Workout Prep
-with a partner-
1 set:
5 Box Jump Overs/step ups (each)
5 Synchro Toes to Bar/Situps
5 Handstand Push-ups/DB push press (each)
Workout
Metcon (Time)
“Cheeseheads”
Compete:
Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)
Fitness:
Teams of 2
75 Box Jump Overs (20/16)
35 Synchro Hanging Leg raises*
75 Handstand Push-ups with one abmat
35 Synchro Hanging Leg raises*
75 Box Jump Overs (20/16)
Wellness:
Teams of 2
100 Box Step Ups
50 Situps or deadbug
100 Dumbbell Push Press (light)
50 Situps or deadbug
100 Box Step Ups
Target time: 18-20 minutes
Time cap: 25 minutes
*Hanging leg raises: synchro heels above butt
Cooldown
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
Cooldown/Mobility
Mayhem Ready: Pre Post Workout Press Couplet