CROSSFIT – Thu, Mar 16

Peak 180 – CROSSFIT

Warm-up

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

5/5 Pendulum Lunges

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

Gymnastics

Gymnastics Skill Focus, 15:00:

Option 1:

Rope Climb Skill Work

Toe to Bar Skill Work

Option 2:

4 Sets, For Quality

10/10 Single Arm DB Rows

15 Tall Kneeling Banded Lat Pull-Downs

10 Hollow Body Weighted Maltese Raises

Metcon

“Stunner” (AMRAP – Reps)

16:00 EMOM

min 1: 50ft Dual KB Front Rack Lunges

min 2: 12 Toe to Bar

min 3: 50/50ft KB Crossbody High Low Carry

min 4: Max Rope Climbs

Load 53/35lb

Stimulus: Midline Conditioning / Muscular Stamina

Primary Objective: Achieve 3+ Rope Climbs in Minute

Secondary Objective: Unbroken Toe to Bar Reps

RPE: 7/10

L2:

min 1: 50ft Dual KB Front Rack Lunges

min 2: 12 Alternating Toe to Bar

min 3: 50/50ft KB Crossbody High Low Carry

min 4: Max Rope Climbs

Load 44/26lb
L1:

min 1: 50ft Dual DB Suitcase Walking Lunges

min 2: 18 Abmat Sit-Ups

min 3: 50/50ft SA Overhead Carry

min 4: Max Pull to Stands or Max Strict Band Assisted Pull Ups

Load 30/20lb