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”
8 Sets
4 Min at RPE3
1 Min at RPE7
*No rest between sets.
Workout
Metcon (10 Rounds for time)
“Dino”
Freedom (RX’d)
Every 2:00 (10 sets)
10 Sandball Slams (50/30)
100m Run with Sandball (50/30)
(KG conv: SB 22.5/15)
Independence
Every 2:00 (10 sets)
10 Sandball Slams (30/20)
100m Run with Sandball (30/20)
(KG conv: SB 15/10)
Liberty
Every 2:00 (10 sets)
10 Wall Ball Slams (light)
50m Run with Wall Ball (light)