Saturday September 28, 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 (3 Rounds for reps)

In teams of 2

AMRAP 8 mins:

Partner 1: 200m med ball run

Partner 2: accumulate double unders

Rest 2 mins

AMRAP 8 mins:

Partner 1: 100m Farmer Carry

Partner 2: accumulate burpees

Rest 2 mins

AMRAP 8 mins:

Partner 1: 300m row

Partner 2: accumulate over-the-shoulder med ball cleans (heavier ball than normal)

Partner 1 is doing the set work while Partner 2 is accumulating reps. Once Partner 1 finishes the set work then you switch. Continue in this format until 8 minutes is up.