CROSSFIT – Sun, Dec 11

Peak 180 – CROSSFIT

Warm-up

2 Sets

1:00 Row or Bike

10 Alternating Step-Ups

:15 Supine Grip Dead-Hang + :15sec Active Hang

20 Banded Face Pulls

8 Bar Kip Swings

Metcon

“8 Days of Fitness” (Time)

1-Devils Press 50/35#, 22.5/16kg

2- Push-Up Renegade Row 50/35#

3- Ring Muscle-Ups

400m Row/Ski

5- Burpee Box Jump Overs 24/20”

6- Dual DB Step-Overs 24/20” 50/35#

7- Strict Pull-Ups

800m Row/Ski

**This is performed**

Round 1: as 1 Devils Press

Round 2: as 2 Push-Up Renegade Rows + 1 Devils Press

Round 3: as 3 Ring Muscle-Ups + 2 Push-Up Renegade Rows + 1 Devils Press

and so on… until the final round of 8-7-6-5-4-3-2-1

Practice for our “12 Days of Christmas” Workout!