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
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
1 minute plank
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.