CROSSFIT – Sat, Jun 3

Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality

200m Run

10 Deep Lunge Mountain Climbers

10 Kettlebell Sumo Deadlift High Pull

5/5 Alternating Active Pigeon St retch

Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

*record times: Fastest we have seen is 4:01

Metcon

“Grand Theft Auto” (Time)

6 Rounds For Time

Row 500 meters

22 Burpees

Run 400 meters

Extra Instructions

Teams of 2.

Work can be split anyway between partners.

Cap @ 35:00
Alternate Variations

Competitor:

As prescribed

Level 2:

As prescribed

Level 1:

3 Rounds For Time

Row 400 meters

16 Burpees

Run 200 meters

Masters 55+:

As prescribed

Sweat:

As prescribed

Accessory Work

3 Sets, For Quality

10/10 Dual Dumbbell Single Leg Romanian Deadlift

15 GHD Hip Extensions

:30 seconds Sorenson Hold