CROSSFIT – Sun, Jan 22

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

Metcon

“Stretch Armstrong” (5 Rounds for time)

Every 3:00 for 15:00, 5 Sets

10 Strict Press 75/55#

:20 Barbell Overhead Hold

10/8 Strict Pull-Ups

100ft Odd Object Carry *Choice

Each round should take around 2:00 to complete and allow for a 1:00 rest/transition to get back to the barbell.

Score = time each set
L2:

10 Strict Press 65/45#

:20 Barbell Overhead Hold

10/8 Strict Banded Pull-Ups

100ft Odd Object Carry *Choice

L1:

10 Strict Press 45/35#

:20 Barbell Overhead Hold

10/8 Jumping Pull-Ups

100ft Odd Object Carry *Choice

BB Free:

10 Dual DB Strict Press

:20 Dual DB Overhead Hold

10/8 Strict Pull-Ups

100ft Dual DB Front Rack Carry *Choice

Capacity

Optional Accessory Machine Conditioning

Tabata Ski

8 Sets for Max Meters

:20sec AMRAP

:10sec Rest

R: 2:00

Tabata AssaultBike

8 Sets for Max Calories

:20sec AMRAP

:10sec Rest