Saturday March 30, 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 (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.