CROSSFIT – Thu, Feb 16
Peak 180 – CROSSFIT
Warm-up
2 Sets, For Quality
1:00 Row or Bike
10 Alternating V-Ups
10 KB Sumo Deadlift High Pull
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
Metcon
Metcon (Checkmark)
“Bottlebrush”
Every 3:00 minutes for 36:00 minutes, alt between the three stations (4x @ each station):
Station 1: 500/450m Row
Station 2: 45/32 Cal Assault Bike
Station 3: 400m Run*
*Inside variation:
-40 Shuttle Sprint (20 down & backs)
-400m Ski Erg
-800m C2 Bike Erg
Larger classes = stations
Primary Objective: Complete all stations in less than 2:00 minutes
Secondary Objective: Complete all stations and all rounds in the workout
L2:
Station 1: 420/360m Row
Station 2: 40/30 Cal Assault Bike
Station 3: 300m Run*
*Inside variation
-30 Shuttle Sprint (15 down & backs)
-300m Ski Erg
-600m C2 Bike Erg
L1:
Station 1: 400/300m Row
Station 2: 33/22 Cal Assault Bike
Station 3: 200m Run *
*Inside variation
-20 Shuttle Sprint (10down & backs)
-200m Ski Erg
-400m C2 Bike Erg
Core Ca$hout
3 Sets for Quality
1:00 Forearm Plank
:15/:15 Copenhagen Plank
:15/:15 Star Plank