Peninsula CrossFit – CrossFit
There is 1 class today at 9:30AM
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 (AMRAP – Reps)
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 16 DB Snatch
Station 3 – Max Calorie Row
Station 4 – Rest
Each athlete will cycle through the 6 rounds, or 24 stations, of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the rower/ . MAXIMIZE YOUR TIME ON THE ROWER AND TRANSITIONS. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. Athletes should have minimum 15 secs of rest after station 1 and 2. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. DB weight should be something that athletes will complete unbroken on every round. Can sub assault bike for rower. Assault bike calories are typically 80% of rower calories.