Saturday September 8, 2018

Peninsula CrossFit – CrossFit

View Public Whiteboard

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 (3 Rounds for reps)

5 Rounds of:

1 Min of

30 Double Unders


Rest 30 Sec

Rest 2 Min

5 Rounds of:

1 min of

20 Air Squats

Max Power Snatch @ 135/95

Rest 30 Sec

Rest 2 Min

5 Rounds of

15 Push Ups

Max Pull Ups

Rest 30 Sec
-Each WOD will be scored for total reps.

-This is all about managing fatigue in the max rep movements.

-We need to have around 30 sec of work left in our minute so scale the first movement accordingly.