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
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