CROSSFIT – Fri, Nov 25

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Cardio Choice

10 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

:30sec KB Dead-Bug

Weightlifting

Back Squat (4 x 10)

4 Sets x 10 Reps @ Same Weight as 20 Rep From Last Week

R: 1:30 b/s

Metcon

“Bye Bye Bye” (4 Rounds for time)

Every 4:00 for 16:00

12 Dual DB Step Overs

24 Medball Sit-ups

12 Box Jump Overs 24/20”

Score = Time Each Round

Comp

GHD Sit Ups

Level 3

24/20″

2x 50/35#

Level 2

20″

2x 40/25#

Level 1

As High As Possible

2x 25/15

Accessory Work

3 Sets, For Quality

1:00 Plank

:20/:20 Side Plank

:30sec Dual KB Front Rack Wall Sit