CROSSFIT – Fri, Nov 4

4
Nov

CROSSFIT – Fri, Nov 4

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 SETS

15 PLATE GROUND TO OVERHEAD (15/10)

10/10 PLATE SHOULDER TAPS

1:00 CARDIO

:20 HS HOLD -OR- PLANK HOLD

Metcon

Midnight Rain (Time)

5 ROUNDS FOR TIME (CAP @ 30)

20 HANG SINGLE DB CLEAN & JERK*

15/12 CALORIE ROW/SKI/C2 BIKE

10 HANDSTAND PUSH UPS

15/12 CALORIE ROW/SKI/C2 BIKE

REST 1:00 B/T ROUNDS

*SWITCH EVERY 5 REPS

GOAL = MOVE AT A PACE THAT ALLOWS YOU TO GO UNBROKEN!

SCORE = TIME

RX+ = STRICT HSPU

LEVEL 3

50/35#

LEVEL 2

40/30#

AB MAT HPSU -OR- PIKE PUSH UPS

LEVEL 1

25/15#

12/9 CALORIES

HAND RELEASE PUSH UPS

BB FREE

N/A

*MACHINE SUB*

12/9 CALORIE ASSAULT BIKE

Core Ca$hout

Core Work! (AMRAP – Rounds and Reps)

AMRAP – 8

20 MOUNTAIN CLIMBERS

10 HOLLOW ROCKS

10 SUPERMAN’S

10 TUCK UPS