CROSSFIT – Sat, Oct 21

Peak 180 – CROSSFIT

Warm-up

General Warm-Up

3 Rounds

1:00 Funnel Tag

:30 Rest b/t Rounds

Specific Warm-Up

2 Rounds

:45 on/:15 off

-Air Squats

-Inch Worms (no push-up)

-Mountain Climbers

Metcon

Breast Cancer Awareness Workout (AMRAP – Reps)

With a partner —

Station A – AMRAP x 10

Partner 1: 250/200m Row or Ski*

Partner 2: Max Burpees**

Once partner 1 completes their row or ski distance, partners will switch.

Rest 2:00

Station B – AMRAP x 10

Partner 1: 15/10 Calorie Assault Bike (21/14 Cal C2 Bike)*

Partner 2: Max Box Step Ups**

Once partner 1 completes their bike calories, partners will switch.

Rest 2:00

*Cardio should take 1:00 or less!

**Advanced athletes can add weights to movements (I.e. devil’s presses + single dumbbell box step ups)

Station C – AMRAP x 10

Split Work However

80 Squats

60 Sit Ups

40 Calories (Any)

20 Push Ups

More advanced athletes may scale movements up to pistols, GHD sit-ups, assault bike calories, and handstand push-ups.

Half the teams will start on station A, half the teams will start on station B. After the 10:00 plus 2:00 of rest, teams will switch stations. After completing both A and B, all teams will complete station C on the same 10:00 clock.

Accessory Work

Optional Accessories / Core Work

3 Sets, For Quality

1:00 Plank Hold

:30 Hollow Hold

:30/:30 Side Plank

20 Alternating V-Ups