Saturday July 23, 2022

Peninsula CrossFit – CrossFit

Metcon (AMRAP – Reps)


15 wallballs @20/14# (unbroken!)

60 sec max cal. bike

Rest 3 Mins
15-45 Min RT

GOAL: Anaerobic threshold

-Your score is max cals. accumulated on the bike.

-The purpose of this is to improve your capacity to develop power after an effort (the effort being the unbroken wallballs).

-Use the rest to bring your heart rate down and recover.

Metcon (No Measure)


Bent over DB lateral raise

3×15 reps
45-55 Min RT

GOAL: Shoulder stability

-You will not need very heavy DBs for this.