Peninsula CrossFit – CrossFit
Dont forget to bring your loved one or best friend to class today for a free Valentine’s Day partner WOD!
Warm-up (No Measure)
Cardi0: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
10 Push Ups
10 Ring Row/Pull Up
10 Abmat Sit Ups
10 Air Squats
10 Lunges
0-15 Min RT
Metcon (Time)
Two Parts (with a partner)
Part A: “The Break Up”
AMRAP 12 Min:
1-2-3-4-5-6… etc
Goblet Squat
Burpee Box Jump Over
KB Swing
*Both partners are responsible for all rounds.
Rest 4 Minutes
Part B: “The Make Up”
For Time:
100 Burpee
200 Step Ups
100 DB/KB Snatch
*Split up as you see fit.
15-55 Min RT
**16 Min Time Cap**
Rx’d:
@ 53/35
@ 24/20″
Variation 1:
80/160/80 reps
@ 35/25
@ 24/20″
Variation 2:
70/140/70 reps
@ 24/15
@ 20/16″