CROSSFIT – Fri, May 12

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

200m Run

8/8 Standing Banded Psoas March

10 Quadruped Scapular Push-Ups

:15 second Deadhang + :15 second Active Hang

5/5 Archer Ring Row

Metcon

“House of the Rising Sun” (Time)

4 Rounds for Time

200m Run

10 Pull-Ups

15 Push-Ups

40 Air Squats

15 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

Score is Total Running Time

Time Domain: 4:00-6:00 minutes / set

Time Cap: 7:00/Set

Total Time Domain: 25:00-34:00

Total Time Cap: 34:00

Stimulus:

Bodyweight Conditioning / Murph Prep

V02 Max Intervals / Muscular Stamina

RPE 9/10
Alternate Variations

Competitor:

Wear a Weight Vest 20/14lb

Chest to Bar Pull-Ups

Level 2:

200m Run

8 Pull-Ups

12 Push-Ups

30 Air Squats

12 Push-Ups

8 Pull-Ups

200m Run

Level 1:

200m Run

5 Banded Strict Pull-Ups

10 Elevated Push-Ups

20 Air Squats

10 Elevated Push-Ups

5 Banded Strict Pull-Ups

200m Run

Masters 55+:

200m Run

5 Strict Pull-Ups

10 Push-Ups

30 Air Squats

10 Push-Ups

5 Strict Pull-Ups

200m Run

Sweat:

As prescribed

Core Ca$hout

5 Rounds , For Quality

:20/:20 Second Side Plank

10/10 Half Kneeling Paloff Press w/ Rotations

:40 second Forearm Plank