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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)
EMOM 40 Mins:
Alternate between:
1. 15/10 cal row
2. 50′ DB front rack lunge 2×50/35#
3. 3-5 wall walks
4. 2 rope climbs
GOAL: increase work capacity.
-Scale this appropriately. This is a long EMOM so you should have minimum 20-25 seconds rest in each minute.
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