CROSSFIT – Sun, Jan 8

8
Jan

CROSSFIT – Sun, Jan 8

Peak 180 – CROSSFIT

Warm-up

2 Sets

15 Banded Good Mornings

6/6 Pendulum Lunges

6/6 Single Arm Ring Row

:10-:15 Ring Support Hold

Metcon

“Protect Ya’ Neck” (Time)

5 Rounds For Time

15 Dual KB/DB Deadlifts 53/35#

15-12-9-6-3 Strict Ring Dips

50ft Dual KB/DB Front Walking Lunges 53/35#

15-12-9-6-3 Strict Pull-Ups

L2:

5 For Time

44/26#

Band Assisted Ring Dips

Band Assisted Strict Pull-Ups

L1:

Load: Choice

Band Assisted Matador Dip -or- Box Dip

Suitcase Lunges

Band Assisted Strict Pull-Ups

Time Domain: 8:00-13:00

Time Cap: 17:00

Accessory Work

Bodybuilding Finisher

In 12:00 Complete 4 Sets, For Quality

:30sec Handstand Hold (Wall Supported)

:30sec Max Banded Tricep Press Downs

R: 30sec

8-10 Supine Grip Inverted Rows + :10 Chest to Bar Hold

:30sec Max Banded Bicep Curls

R: 30sec