Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Sunday Sweat (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mins of:

21 Russian Kettlebell Swings

15/12 Calorie Assault Bike

9 Burpees to Target

200m Run

Score = Rounds + Reps

Machine Subs

20/16 Calorie Row/Ski/C2 Bike

Rx

70/53#

Burpee Pull Ups

Scaling:

-KB Swings

Lighter weight

-Assault Bike Calories

12/9 or 9/6

-Burpees 2 Target

Standard burpee or up/down

-Run

100m run

Optional Post-WOD Accessory Work:

15-12-10-10*

Double DB Hammer Bicep Curl

Single DB Tricep Extension

Perfect Push Up

*15 of each, 12 of each, then 2 sets of 10 of each