CROSSFIT – Thu, Feb 9

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

400m Run or 1:30 Assault Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

Metcon

“Badfish” -or- “Goodfish” (3 Rounds for time)

“Badfish”

Every 10:00 Minutes x 3 sets:

800m Run

45/33 Cal Assault Bike

200m Run Sprint

***Alternate Variation for Weather***

“Goodfish”

Every 10:00 Minutes x 3 Sets

600ft (12 x 25/25ft) Shuttle Run

45/33 Cal Assault Bike

400ft (8 x 25/25ft) Shuttle Run

22/16 Cal Assault Bike

200ft (4 x 25/25ft) Shuttle Run

Goal: Sub 8:30/Set
L2:

Every 10:00 Minutes, 3 sets:

600m Run

40/30 Cal Assault Bike

200m Run Sprint

L1:

Every 10:00 Minutes, 3 sets:

600m Run

33/24 Cal Assault Bike

200m Run Sprint

Core Ca$hout

8:00 for Quality

5 Hollow Roll to V- Up *over and back is 1 rep

5 Slider Body Sa ws

10 Plank Hip Twist s *over and back is 1 rep