Peninsula CrossFit – CrossFit

Poster Warm Up (No Measure)

-Pick three or four movements and do 15 reps.

-Vary movements each workout.

Metcon (4 Rounds for reps)

4 Rounds:

AMRAP 1:00 at each station:

Wall Balls (20/14)

Dumbbell Snatch (50/35)

Calorie Row

Rest 1:00 between rounds

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Meter Run, 2 Kettlebell Swings (53/35)

100 Meter Run, 4 Kettlebell Swings (53/35)

100 Meter Run, 6 Kettlebell Swings (53/35)

100 Meter Run, 8 Kettlebell Swings (53/35)

100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round.