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 (AMRAP – Rounds and Reps)
Teams of 3 (or 2)
AMRAP 25:
100/70 Calorie Bike
75 Kettlebell Swing (70/53)
10 Rope Climbs
100/70 Calorie Bike
75 1-Arm Alt. KB Snatches (70/53)
10 Rope Climbs
100/70 Calorie Bike
75 1-Arm Alt. KB Clean and Jerks (70/53)
10 Rope Climbs
*Scale weights according to teams and ability. If team of 2 scale down volume.*
120/90 Cal row if no bike.