Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
Strength
Snatch (Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets
* Complete a set on the minute (10:00) *)
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Malasadas (Open 12.1)
Compete:
7:00 Amrap
Max Burpee to bar (6in target)
Fitness:
No Change
Wellness:
7:00 Amrap
Max Up Downs
Target number of Reps: 80+
Minimum number reps before scaling: 40
()
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back