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)
On a 35 minute clock:
0-5 minutes:
Row 1000m
5-15 minutes:
Establish a 3 rep max front squat
15-25 minutes:
AMRAP
10 toes to bar
20 pushups
30 double unders
25-35 minutes:
AMRAP
45 sec. plank
45 sec. rest
45 sec. wall sit
45 sec rest
15-50 Min RT
This is meant to be fun. We start off with a row to get the heart rate up, then move into a heavy lift, followed by a metcon component, and finishing with some holds.
Front Squat (3)
This is a placeholder to record your weight from the metcon