CROSSFIT – Thu, Jan 12

12
Jan

CROSSFIT – Thu, Jan 12

Peak 180 – CROSSFIT

Warm-up

2 Sets, for Quality

1:00 Cardio Choice

15 Banded Goodmornings

:20 Handstand Hold w/weight shifts

10 Scapular Push-Ups

:30 Plate Toe Taps

Metcon

“The Salton Sea” (Time)

For Time

1000m Row/Ski

50/40 Push-Ups

400ft KB Farmers Carry

100ft HSW

1000m Row/Ski

40/32 Push-Ups

300ft Dual KB Front Rack Carry

75ft HSW

1000m Row/Ski

30/24 Push-Ups

200ft Dual KB Overhead Carry

50ft HSW

Load: 53/35#

Time Domain: 27:00-35:00

Time Cap: 35:00

*Machine Subs*

2000m C2 Bike Erg

60 Calories Assault Bike
For Time

40/32 -30/24 -20/16 Push-Ups

60ft -40ft -20ft HSW

Load: 44/36#

L1:

40/32 – 30/24 -20/16

Box Elevated Push-Ups

10-8-6 Wall Walks

Load: 44/36#

Mobility

PRVN Recovery Flow

1 Set

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Po se

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch