Saturday May 8, 2021

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:


10 toes to bar

20 pushups

30 double unders

25-35 minutes:


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