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
“Special Delivery” (AMRAP – Rounds and Reps)
26 min. AMRAP
Teams of 2, with a 45/35lb plate:
10 plate situps
OH walking lunge to box
Step up and over box with plate
OH walking lunge to your partner
10 burpees to plate
Partner 1 completes a full round then Partner 2 completes a full round
Every 6 minutes stop and do a 200m partner run with your plate. Pickup where you left off after your run.
Scale 1: 35/25lb
Scale 2: 25/15lb, 100m run