Saturday October 5, 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

The Hill (Time)

In Teams of two or three for time:

10 Rope Climbs

20 Burpee Box Jumps Overs @24/20″

30 Clean and Jerks @135/95

40 Burpees

50 Assault Bike Calories

60 Push Ups

70 Air Squats

80 Kettlebell Swings@ 53/35

90

Variation 1:

95/65

45/30

Variation 2:

75/55

35/25

Sub Rower for Assault Bike if taken