CROSSFIT – Thu, Dec 8

Peak 180 – CROSSFIT

Warm-up

2 Rounds, For Quality

1:00 Row

6 Inchworm Push-Ups

10 Goblet Cossack Squat

:30sec KB Dead-Bug

8 Scap Pull-Ups

10 Alt V-Ups

Metcon

“Bandit” (AMRAP – Rounds and Reps)

20:00 EMOM Capacity Test

min 1: 16/13 Cal Row

min 2: 20 Wall Balls 20/14#

min 3: 15 Toe to Bar

min 4: 50ft Dual DB Front Rack Walking Lunges 50/35#

Rx:

As Written

L2:

min 1: 15/12 Cal Row

min 2: 15 Wall Balls 20/14#

min 3: 15 Knee to Elbows

min 4: 50ft Dual DB Front Rack Walking Lunges 35/25#

L1:

min 1: 13/10 Cal Row

min 2: 15 Wall Balls 14/10#

min 3: 15 Hanging Knee Raises

min 4: 50ft Dual DB Suitace Walking Lunges 30/20#

Continue for as long as possible on the minute, then turn into AMRAP if you can’t complete within the time constraints. This workout is meant to start relatively controlled on the minute, but quickly escalate by round 3.