Saturday September 14, 2019

Peninsula CrossFit – CrossFit

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Poster Warm Up (No Measure)

-Pick a Row, Run or Skip

-Pick three movements and do 15 reps.

-Vary movements each workout.

-5 min mobility

Metcon (Time)

In teams of 2:

1000m row

76 ground to overhead

76 burpees

76 air squats

100 cal bike

76 pushups

76 OH walking lunges w/plate

76 toes to bar

100 double unders

76 weighted situps

76 box jumps

76 pullups

Split up the work equally, only 1 partner is ever working at a time.

RX: 35/25lb plate

S1: 25/15lb plate*

S2: 15/10lb plate*

*Scale movement modifications accordingly (skipping, toes to bar, box jumps, pullups).

32 minute time cap