Monday February 18, 2019

Peninsula CrossFit – CrossFit

There is 1 class today at 9:30AM

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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 (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.