Saturday July 6, 2019

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 (2 Rounds for time)

For Time:

50 Burpees

50 Burpee Pull Ups

50 Burpee Box Jump Overs @ 24/20″

20 Min Time Cap

Rest 2 min after time cap

For Time:

1 Mile Run
Let’s have fun here. We should be aiming for 10 burpee per min over this workout. The burpee pull ups will be slower but regular burpees faster. Don’t forget to breath and move consistently.

Scale 1:

40 reps

1 Km Run

Scale 2:

30 reps

800m Run