CROSSFIT – Fri, Jan 27

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

Weightlifting

Push Press (4 x 5 @ 80%)

Every 3:00 for 12:00, 4 Sets

5 Push Press @ 80%

8/8 Bent Over Dual Dumbbell Seesaw [email protected] light/moderate load

BB Free

10 Dual DB Push Press

10-15 Banded Face Pulls

Metcon

“Sully” (AMRAP – Rounds and Reps)

14:00 AMRAP

14 Toe to Bar

14 Single DB Box Step Up 50/35#

14 SA DB Hang Clean and Jerk 50/35# (7/7)

Goal: ~5-6 rounds
Comp:

70/50#

BB Free:

10 Strict Knee to Elbows

Load: Choice

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations