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