Peak 180 – CROSSFIT

Warm-up

Warm Up:

12:00 AMRAP

1:00 Cardio Choice

10m Quadruped Crawl Slow Deliberate

6/6 Kettlebell Windmills

8/8 Side Lying Dumbbell External Rotation 30X0

30sec Extended Reverse Plank Bridge

then….

60sec/60sec Shoulder Cars

Metcon

“Jayou” (Time)

For Time

1,000m Row or Ski

into..

100’ Dual Dumbbell or Kettlebell Farmer’s Carry, 50/35lb

21 Push-Ups

9 Calorie Assault Bike

100’ Dual Dumbbell or Kettlebell Front Rack Carry, 50/35lb

15 Push-Ups

15 Assault Bike

100’ Dual Dumbbell or Kettlebell Farmer’s Carry, 50/35lb

9 Push-Ups

21 Assault Bike

Extra Instructions / Points of Performance

Goal = Sub 5:00 1k Row or Ski (2:30/500m pace or faster)

If needed, ½ can class can do row/ski as cash-out

Alternate Variations

-750/600m Row

-Lesser weight on KB movements

-Band Assisted push-ups or elevated push-ups

Accessory Work

Optional Accessories

4 Sets, For Quality

6-10 Deficit Pike Strict Handstand Push-Ups

12 Dumbbell Bench Press @ 30×1 Tempo

75ft Hand over Hand Rope Sled Pul l or 1 Seated Legless Rope Climb