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 (2 Rounds for reps)
3 Rounds Of:
4 Min Max SDHP
2 Min Off
4 Min Max Rep Thrusters
2 Min Off
Each time you break perform:
8 reverse burpees
8 situps
8 regular burpees
For the max rep set you are aiming for a challenging set but don’t go to absolute failure especially in the beginning. You want to maintain some strength for future rounds.
Depending on the weight of the KB/DB/BB you have adjust to push press or push jerk if its on the heavier side for you.
Score is total # of strict press and total # of thrusters.