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
Metcon (3 Rounds for reps)
AMRAP 3: Calorie Bike
AMRAP 2: Front Squat
AMRAP 1: Pull-ups
Rest 2:00
AMRAP 3: Calorie Row
AMRAP 2: SDHP
AMRAP 1: Push-ups
Rest 2:00
AMRAP 3: Double Unders
AMRAP 2: Push Press
AMRAP 1: Air Squats
If doing single unders they are worth half a rep.
Athletes will work for six minutes straight in “Hot Seat” before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh.
