CROSSFIT – Fri, Dec 30

30
Dec

CROSSFIT – Fri, Dec 30

Peak 180 – CROSSFIT

Warm-up

2 Rounds

6/6 Pistol Step-Downs

:30 Pause Goblet Squat Ankle Mobility

6 Inchworm Push-Ups

5 Jumping Pull-Ups w/3sec eccentric

Strength

Front Rack Lunge (8/8 @ 45-50%)

Front Rack Reverse Lunges

Every 3:00 for 12:00

8/8 Reps @ 45-50% of Front Squat

BB Free

Every 3:00 for 12:00

16 Alternating Reverse Dual DB Lunge

Load: Choice

Metcon

“Rent” (AMRAP – Rounds and Reps)

9:00 AMRAP

4 Bar Muscle-up

8 Handstand Push-Ups

12 Alt Pistols

Comp:

Wear a weight vest

L2:

4 Burpee Chest to Bar

8 Piked Box Handstand Push-Ups

12 Single Leg Box Squats

L1:

4 Burpee Jumping Pull-Up

8 Kneeling Dual DB Strict Press

12 Alternating Step-Ups

Accessory Work

3 Sets, For Quality

12/12 Single Arm DB Z-Press

12/12 Single Arm DB Bent Over Row