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 (Distance)
“BikeErg Lactate Threshold”
7 Sets
45 Sec at RPE7
3 Min at RPE3
*No rest between sets.
Workout
Metcon (Time)
“Iceberg”
Freedom (RX’d)
Teams of 2
10-8-6-4-2
Rope Climbs (15ft)
100-80-60-40-20m
Sled Push (3×45/2×45)
*Split as needed*
Individual Option:
5-4-3-2-1
Rope Climbs (15ft)
50-40-30-20-10m
Sled Push (3×45/2×45)
(KG conv 60/40)
Independence
Teams of 2
10-8-6-4-2
Rope Climbs (12ft)
100-80-60-40-20m
Sled Push (2×45/1×45)
(KG conv 40/20)
Liberty
Teams of 2
10-8-6-4-2
Zombie Rope Climbs (15ft)
100-80-60-40-20m
Sled Push (1×45/empty)
(KG conv 20/empty)