CROSSFIT – Thu, Dec 1

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets, For Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8 Ring Rows

8 Ring V-Outs

10 Alt Step-Ups

Metcon

“The Bus Drive” (Checkmark)

25:00 EMOM (5 Rounds)

min 1: 12/9 Calorie Assault Bike

min 2: 10 Single DB Step-Overs (Any Rack)

min 3: 5 Strict Pull-Ups + 10 Push-Ups

min 4: 50/50ft Single Arm OH Carry

min 5: 2/1 Rope Climbs

Rx

50/35#, 24/20″

Scaling Options

-Calories

:45 max

-Step Overs

Lighter load

Bodyweight

Shorter Box

-Pull Ups

Kipping

Band Assisted

Ring Rows

-Push Ups

Ab Mat Target

Hand Release

-Rope Climbs

3 Rope Walkouts

5/5 Single Arm Ring Rows

Machine Subs

-Calorie Row/Ski/C2 Bike

15/12

-Run

150m

Accessory Work

3 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10 Behind the Back Barbell Reverse Wrist Curl