CROSSFIT – Sun, Dec 4

4
Dec

CROSSFIT – Sun, Dec 4

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets, For Quality

:30 Wall Thoracic Extension

12 Alt V-Ups

10 Deep Lunge Mountain Climbers

8 Overhead Squats

6-8 Jumping Pull-Ups

Metcon

“O’Doyle Rules!” (AMRAP – Reps)

20:00 EMOM for Max Reps (4 Rounds)

min 1: Sit-Ups

min 2: Burpee Box Jump Overs 24/20″

min 3: Overhead Squats 75/55#

min 4: Burpee Pull-Ups

min 5: Rest

Comp

GHD Sit Ups

95/65#

Rx

As Written

Scaling Options

-Burpee Box Jump Overs

Burpee Box Step Overs

Shorted Box

Up/Down Step Overs

-Overhead Squats

Lighter Load

Front Squats

KB Goblet Squats

-Burpee Pull-Ups

:30 Max Burpees

:30 Max Ring Rows

Accessory Work

3 Sets, For Quality

8/8 Half Kneeling Rotational Medball Slam

:15/:15 Side Plank

10 Weighted Russian Twists

:15/:15 Plank Row Iso Hold