CROSSFIT – Fri, Feb 10
Peak 180 – CROSSFIT
Warm-up
8:00, For Quality
1:00 Cardio Choice
50ft Low Crawling Lunges
6/6 Half Kneeling KB Windm ill
2 Wall Walks + :10sec Nose to Wall Hold
Weightlifting
Front Squat
Front Squat + Back Squat
Every 3:00 x 12:00
4 Sets, 2+4 @ 85% of Front Squat
BB Free
Every 3:00 x 12:00
10 1+¼ Goblet Squats
Metcon
“Rivers of Babylon” (Time)
For Time
70/55 Cal Row
50 Goblet Squat 53/35lb
30 Handstand Push-Ups
50/40 Cal Row
30 Goblet Squat 53/35lb
10 Strict Handstand Push-Ups
Time Domain: 11:00-15:00
Time Cap: 15:00
Comp:
70/53lb
30 Strict Handstand Push-Ups
10 Parallette Deficit Kipping Handstand Push-Ups 12/9’’
L2:
44/26lb
30 Push-Ups
10 Kipping Handstand Push-Ups
L1:
35/18lb
30 Band Assisted Push-Ups
10 Pike Handstand Push-Ups
Accessory Work
Accumulate 3:00 in Handstand Hold (Freestanding or Wall Supported)
Accumulate 50 Dual DB Step-Overs *Choice on Load
*Both exercises we are looking for accumulated reps, which mean you can move back and forth and treat like a partitioned workout