Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 2:00 Jump Rope/Plate hop
-into-
3 sets
30-sec bike/row (easy)
5 Snatch Grip Deadlift (empty bar)
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Squat Snatch (empty bar)
2. Workout Prep
3 sets:
10-sec Assault Bike (workout pace)
2 Squat Snatch (build in weight)/6 DB snatch
Workout
Metcon (10 Rounds for time)
“City of Four Lakes”
Compete:
Every 2:00 (10 sets)
15/12 Calorie Assault Bike (19/15 Calorie Row)
2 Snatch (185/125)
Fitness:
Every 2:00 (10 sets)
12/9 Calorie Assault Bike (15/12 Calorie Row)
2 Snatch (155/105)
Wellness:
Every 2:00 (10 sets)
8/6 Calorie Assault Bike (11/8 Cal Row)
10 Alternating Dumbbell Snatch (light-moderate)
TARGET SCORE
Target time each set: 1:00 – 1:15
Time cap each set: 1:30
Cooldown
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Accessory
Mayhem Ready: MobilityTestRotation 1