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.