Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
“BikeErg Lactate Threshold”
10 Min at RPE3
-Rest 1 Min-
2000m at RPE6,
-Rest 1 Min-
5 Sets
500m at RPE6
2 Min at RPE3
*No Rest between reps or sets.
Workout Two (2 Rounds for time)
New Year’s Resolutions
Freedom (RX’d)
2 sets
5 rounds
1 Rope Climb
50’ Dumbbell Walking Lunge (50/35)
-Rest 5 minutes between sets-
(KG Conv 22.5/15)
Independence
2 sets
5 rounds
1 Rope Climb
50’ Dumbbell Walking Lunge (35/25)
Rest 5 minutes between sets
(KG Conv 15/10)
Liberty
2 sets
5 rounds
2 Zombie Climbs
50′ Walking Lunge
Rest 5 minutes between sets