CrossFit – Wed, Oct 11

Peninsula CrossFit – CrossFit

Warm up (No Measure)

With a partner:

One partner rows 100m while the other partner does the listed movement, then switch.

1. Air Squats

2. Jump Squats (Goblet squats for wellness)

3. Box step ups

4. Box jumps

Then,

Burgener Clean Warm Up

Tyler (AMRAP – Rounds and Reps)

Day he passed: Oct 11, 2022

“Tyler”

20 min Amrap

22 Cal Row

11 Box Jumps 30/24”

10 Power Clean 185/135#

Fitness:

20min Amrap

22 Cal Row

11 Box Jumps 24/20″

10 Power Clean 115/75#

Wellness:

20min Amrap

15 Cal Row

11 Box Step Ups

10 DB Power Cleans @ moderate

Cooldown (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)