Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout
Metcon (4 Rounds for distance)
“BikeErg Lactate Threshold”
4 Sets
1 Min at RPE7.5 (Standing)
3 Min at RPE4
*5 Min at RPE2 between sets.
Total: 36 Min
Workout
Metcon (4 Rounds for time)
“Monostructural”
Freedom (RX’d)
4 sets:
3 rounds
12/10 Calorie Row
5 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
Independence
4 sets:
3 rounds
10/8 Calorie Row
5 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20)
rest 1:1 between sets
Liberty
4 sets:
3 rounds
10/8 Calorie Row
5 Burpee Box Jump Overs (20/16)
rest 1:1 between sets
* See Coaches Notes for Limited Equipment and Large Class Option