Saturday August 17, 2019

Peninsula CrossFit – CrossFit

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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

“Special Delivery” (AMRAP – Rounds and Reps)

26 min. AMRAP

Teams of 2, with a 45/35lb plate:

10 plate situps

10 G2OH

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