CROSSFIT – Mon, Jan 9

9
Jan

CROSSFIT – Mon, Jan 9

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Jump Rope Practice

6/6 Half Kneeling KB Windmill

10 Goblet Squats

2 Wall Walks + :10sec Nose to Wall Hold

:20sec Extended Reverse Plank Bridge

Metcon

“The Saint” (AMRAP – Rounds and Reps)

Every 1:30 until failure

40 Double Unders

10 Wall Balls 20/14#

*add 2 Wall Balls Every Round

*if you make it to round 10 (what would be 28 wall balls), it’s an AMRAP of Wall Balls

*score = Rounds completed plus partial reps in the next round
Comp:

40 Weighted Double Unders

30/20#

L2:

30 Double Unders

20/14#

L1:

60 Single Unders

14/10

Barbell Free:

8 DB Thrusters

*add 2 thrusters every round

Accessory Work

4 Sets, For Quality

10/10 Bulgarian Split Squats 2121 Tempo

10/10 Single Arm Z-Press

10-15 Tall Kneeling Banded Straight Arm Lat Pull-Down