CROSSFIT – Mon, Feb 13

Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality:

30 Single Unders

10 Bootstrap Squats

10 Cat Cows

10 Hollow Rocks

Weightlifting

Back Squat

Every 2:00 minutes x 9 Sets (18:00)

Set 1/4/7: 5 @ 75%

Set 2/5/8: 3 @ 80%

Set 3/6/9: 1 Rep @ 85%

*If you are feeling good today and speed on the bar is there, can add 5-10# on each on subsequent rounds

12 Heel Elevated Goblet Squat + Recovery Pace Cardio until :45

Metcon

“Wattle” (AMRAP – Rounds and Reps)

8:00 AMRAP

10 Toe to Bar

15 Wall Balls 20/14lb, 10/9ft

35 Double Unders

Primary Objective: Unbroken Reps throughout

Secondary Objective: Complete 4+ Rounds

RPE 7/10
Comp:

15 Toe to Bar

15 Wall Balls 30/20lb, 11/10ft

45 Double Unders

L1:

10 Strict Knee Raises

15 Wall Balls 14/10lb, 10/9ft

70 Single Unders

Accessory Work

Part A) Accumulate 2:00-3:00 in Handstand (Freestanding or Wall Supported

Part B) 4 Sets

5/5 Dual Kb Front Rack Bulgarian Split Squats

-Max Wall Sit