CROSSFIT – Sat, Mar 18
Peak 180 – CROSSFIT
Warm-up
8:00 AMRAP
:30 Machine Choice
10 Lateral Line Jumps (over and back = 1)
8 Russian KBS + 8 American KBS
6 Inchworm Push-Ups
Warm-up
CONTINUED…KEEP YOUR KETTLEBELLS!
Plank Tap Race!
Class will be split into two teams. If there is an odd number, one member on the smaller team will volunteer to go twice.
Rules
Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand.
Round 1:
Kettlebells in a straight line
Round 2:
Kettlebells zig-zagged to force athletes to move forward and backwards
Metcon
Pedigree (Time)
For Time w/Partner
200 Double Unders
20 Alternating Wall Walks (total)
60/40 Cal Row
100 American KBS 53/35lb
60/40 Cal Bike
20 Alternating Wall Walks (total)
200 Double Unders
Time Domain: 16:00-20:00
Time Cap: 20:00
Stimulus: Muscular Endurance / Stamina / Shoulder Burn
Primary Objective: Complete the Wall Walks in under 3:00 and KBS in under 5 sets
Secondary Objective: 50 Double Unders unbroken sets
RPE 7/10
**Notes**
Wall Walks = Must be alternating for 20 total
L2:
100 Double Unders
20 Alternating Wall Walks (total)
60/40 Cal Row
100 Russian KBS 53/35lb
60/40 Cal Bike
20 Alternating Wall Walks (total)
100 Double Unders
L1:
200 Single Unders
20 Alternating Scaled Wall Walks (total)
50/35 Cal Row
100 Russian KBS 44/26lb
50/35 Cal Bike
20 Alternating Scaled Wall Walks (total)
200 Single Unders
Limited Equipment: Solo
100 Double Unders
10 Wall Walks or Inch Worms
30/20 Cal Row
50 American KBS
30/20 Cal Bike
10 Wall Walks
100 Double Unders