Saturday July 14, 2018

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

Metcon (4 Rounds for reps)

6 rounds:

Partner A: max squats

Partner B: 1 minute overhead hold

rest 1 min

6 rounds:

Partner A: max burpees

Partner B: 1 min plank hold

rest 1 min

6 rounds:

Partner A: max double unders

Partner B: 1 min bar hang

rest 1 min

6 rounds:

Partner A: max calorie row

Partner B: 1 min handstand hold

Accessory Work

Metcon (Weight)

4x 200m farmer carry – 1 arm