CROSSFIT – Mon, Feb 6

Peak 180 – CROSSFIT

Warm-up

9:00 EMOM, 3 Rounds

Minute 1: Cardio Choice

Minute 2: 10 V-Ups + 10sec Hollow Hold

Minute 3: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World’s Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Weightlifting

Snatch

Every 2:00 x 2 sets

5 Snatches @ 75% of 1rm

Into:

Every 1:30 x 3 sets

3 Snatches @ 80% of 1rm

Into:

Every 1:00 x 4 sets:

1 Snatch @ 85% of 1rm

BB Free

12:00 AMRAP

10 Single Arm KB Swing – R

8/6 Calorie Ski Erg

8 Burpees -or- Up/Downs

10 Single Arm KB Swing – L

8/6 Calorie Ski Erg

8 Burpees -or- Up/Downs

Metcon

“Scarlet Begonias” (AMRAP – Rounds and Reps)

3:00 AMRAP x 3 Sets

3 Wall Walks

5 Burpee Box Jump Overs 24/20″

7 Toe to Bar

Rest 2:00 minutes between sets, then pick up where you left off

Score: total rounds

Goal: Avg 2+ rounds/set
L2:

2 Wall Walks

4 BBJO

6 Knees 2 Elbow

L1:

2 Wall Walk to Challenging Height

4 Burpee Box Step-Ups

6 Strict Knee Raises or AMSU

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose