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
45-55 Min RT
GOAL: Shoulder stability
-You will not need very heavy DBs for this.