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)
AMRAP 20 Mins:
5 squat cleans @135/95#
10 box jumps @30/24″
15 pushups
15-40 Min RT
GOAL: Weightlifting endurance
-Your goal is to keep moving at a consistent pace for 20 minutes.
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Focus on managing the squat cleans, even though the pushups may become quite challenging. Squat clean weight should be such that you can come off the pushups and TNG the barbell weight.
Metcon (No Measure)
4-5 RNFT:
10 crunches
10 flutter kicks (per side)
10 bicycle crunches
10 reverse crunches
10 sitting twists
20 sec. plank
40-55 Min RT
Aiming for no rest between movements, rest 60-90 secs. between rounds.