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 (2 Rounds for distance)
“BikeErg Lactate Threshold”
2 Rounds
4x (2 Min at RPE7.5, 2 Min at RPE7)
*Rest 5 Min at RPE2 between rounds.
Total: 37 Min
Workout
Metcon (8 Rounds for time)
Compete:
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower
Fitness
8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
10 Burpee over Rower
Wellness
8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
8 Up Downs
Target time is sub 75 seconds, so scale calories and reps to allow for athletes to have at least 30+ seconds of rest.
* See Coaches Notes for Limited Equipment and Large Class Option