CROSSFIT – Mon, Oct 31

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

:30 ON/:15 OFF X 8 (2X @ EACH)

-ANY CARDIO

-WALL SIT

-KB/DB SWINGS

-JUMP ROPE

Metcon

“Maroon” (Time)

30-24-18-12 (CAP @ 25)

CALORIE ROW/SKI/C2 BIKE

SINGLE DB ALTERNATING SNATCH

SINGLE DB GOBLET SQUAT

*50 DOUBLE UNDERS B/T ROUNDS*

SCORE = TIME

GOAL = SUB 20

RX+ 70/50#

LEVEL 3

50/35#

LEVEL 2

35/25#

30 DOUBLE UNDERS OR 100 SINGLE UNDERS

LEVEL 1

OPTIONAL REP SCHEME: 24-18-12-6

25/15# – AMERICAN KB SWINGS

75 SINGLE UNDERS

BB FREE

N/A

Accessory Work

LOWER BODY ACCESSORY WORK (Checkmark)

3 SETS, FOR QUALITY!!!

14 SINGLE DB KANG SQUATS

14 CURTSEY LUNGES (7/7)

14 BANDED HAMSTRING CURLS (7/7)

[REST AS NEEDED]