CROSSFIT – Thu, Mar 2

Peak 180 – CROSSFIT

Warm-up

2-3 Sets, For Quality

1:00 Machine Choice

10 Alt V-Ups

10 Hollow Rocks

:10sec Hollow Hold

5 Inchworm to Hollow

Metcon

“Alpha” (3 Rounds for time)

Every 10:00 minutes, 3 Sets

50/40 Cal Row

30 Medball Weighted Sit-Ups 20/14lb

44/33 Cal Assault Bike

200ft Dual KB Front Rack Carry 53/35lb

Have half the class start on the row, half the class start on the bike

Goal: 7:00-8:30 / Round

Stimulus: Aerobic Support / Midline Conditioning

RPE: 7/10
L2:

Every 10:00 minutes, 3 Sets

40/32 Cal Row

30 Medball Weighted Sit-Ups 14/10lb

30/21 Cal Bike

200ft Dual KB Front Rack Carry 35/26lb

L1:

Every 10:00 minutes, 3 Sets

30/24 Cal Row

30 Abmat Sit-Ups

25/18 Cal Bike

200ft Single KB Front Rack Carry 35/26lb *switch every 50

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon