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
0-15 Min RT
Metcon (2 Rounds for reps)
For Rounds and Reps, with a Partner:
10 Min AMRAP:
Partner 1:
5 power cleans 185/135#
10 pushups
15 walking lunges hugging 45/35# plate
Partner 2: bar hang
*Rest 4 Minutes*
10 Min AMRAP:
Partner 1:
5 deadlifts 185/135#
10 burpees
15 pullups
Partner 2: plank hold
15-55 Min RT
-Partner 1 is completing 1 full round of the work while the other partner does the hold. You then switch, and repeat in this manner until time runs out.
-The catch: Partner 1 cannot be working unless Partner 2 is holding. If Partner 2 needs to rest, Partner 1 must rest also.