Tuesday February 8, 2022

Peninsula CrossFit – CrossFit

Metcon (Time)

4 RFT:

20 Pull Ups

20 Wall Balls @ 30/20 lbs
15-35 Min RT

GOAL: Upper push/pull strength endurance.

-Keep a sustained pace on the pull ups. We are looking to complete in 1-2 sets.

-Squat in a straight line in the wall balls.

-Drop down to 20/14 lbs if needed.

-We are also looking to complete in 1-2 sets.

Metcon (Time)

120 Cal on the Rower


100 Cal on Bike

@ RPE 6/10

Every 20 Calories hit a surge and go all out for 5 Calories.
35-55 Min RT

GOAL: Aerobic Threshold.

Note: Hit the last 5 Cals of every 20 as you surge. Ie: 15-20, 35-40, etc