Peninsula CrossFit – CrossFit

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 (Time)

Outdoor Ruck

Go for a 1 minimum 1 hour ruck. Anytime you come to an intersection on the road or a crossing in a trail stop and perform one of the following:

20 air squats

20 pushups

1 minute plank

wall/tree sit

lift a heavy rock or tree branch

20 tricep dips on a log or bench
A ruck is just a hike with a weighted backpack.