Peninsula CrossFit – CrossFit
Class Warm Up (No Measure)
CARDIO: 3-5 Min
-Run, Row, Bike, Skip
MOBILITY/FLOW: 1-2 Min
MOVEMENT: 2-3 Min
-Push, Pull, Hinge, Squat, and Lunge
ACTIVATION: 2-3 Min
-Dynamic movements to prepare for WOD.
Warm ups will be self directed, with some prompting or assistance from a coach if required. Keep warm ups varied, diverse, and specific to the demands of that class.
Challenge yourself to try new things. Warm Ups should take approximately 10 minutes.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
3, 6, 9, 12, etc…
Deadlift @ 205/145
Box Jump Overs @ 24/20″
Score: rounds is round number that you have fully completed. Reps is how many done in the unfinished round.
Workout is all about hip extension.
Scale 1:
@ 185/135
Scale 2:
@135/95
@20/16″
Farmer’s Carry (4 x 100m @ heavy)
Rest as needed and have fun. Weight must be manageable such that you don’t break or drop weight during the entire 100m effort.
Metcon (No Measure)
Mobility/Cool Down:
5 Min of the following
-Childs Pose (with L/R bias)
-Sphinx Pose (back Extension)
-Runners Lunge (with reach)