Peninsula CrossFit – CrossFit
There are 2 classes today, at 8am and 9am.
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
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
In Teams of 2:
AMRAP 22 Min:
22 Wall Ball (Split)
22 T2B (Synchro)
200m Run (Together)
22 DB/KB Snatch (Split)
22 Burpee (Synchro)
0-15 Min RT
Pick weights that are challenging but that you can manage with consistent form and intensity across all rounds and reps.
Split = split work however you see fit.
Synchro = complete work together in a synchronized fashion.
Together = simply complete the run together at the same pace.
Wallball: attempt to transition the ball in mid air as an added challenge. Breathe while the ball is in the air.
T2B: Complete hanging leg raises or AbMat sit ups. We should be able to complete this in 2-3 sets max.
Snatch: Keep air in your belly at the bottom for pressure and inhale/exhale in the top half of the movement.
Burpee: Inhale when your body is fully extended.