CROSSFIT – Mon, Oct 17

17
Oct

CROSSFIT – Mon, Oct 17

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

1 SET, FOR QUALITY

500M ROW/SKI (-OR- 1K C2 BIKE -OR- 30/24 CALORIE ASSAULT BIKE)

20 KETTLEBELL WEIGHT SHIFTS (10/10) 20 LIGHT KB GOBLET SQUATS

15 BB PUSH PRESS

:30 KB GOBLET SQUAT HOLD

Weightlifting

Front Squat (7×1 STARTING @ 90%)

IF THE WEIGHT IS MOVING WELL, LET’S TRY FOR A 1RM!!!!

Metcon

“FIRE SPIN” (Time)

FOR TIME (CAP @ 18)

1000M ROW*

…INTO…

10 ROUNDS

3 THRUSTERS

3 LATERAL BURPEE OVER BAR
GOAL = THRUSTERS UNBROKEN, SMOOTH ON BURPEES; SUB 12

THERE IS NO REST…PACE ON ROWER ACCORDINGLY 😛

LEVEL 3

135/95#

LEVEL 2

95/65#

LEVEL 1

75/55#

*MACHINE SUBS*

1000M SKI

2000M C2 BIKE

60/42 CALORIE ASSAULT BIKE

FOR LARGER CLASSES, MAY STAGGER TO ALLOW MORE TO ROW!