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

Bad Blood (5 Rounds for reps)

5 Rounds for Max Reps

1:00 – Max Burpee Box Jumps (24″/20″)

1:00 – Power Cleans (135/95)

1:00 – Assault Bike Calories

1:00 – Rest
If no bike then row. Do not max out each min but give yourself 10-15 sec to rest and transition, be disciplined with this.