CROSSFIT – Thu, Nov 17

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10/10 Banded Single Arm Straight Srm Lat Pull-Down

15 Banded Pull Aparts

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

Metcon

5th Avenue (Time)

For Time

40 Pull-Ups

2k/1600m Row/Ski

30 Chest to Bar Pull-Ups

1k/800m Row/Ski

20 Bar or Ring Muscle-Ups

500/400m Row/Ski

*Machine Subs*

1 mile-800m-400m Run

3200m-1600m-800m C2 Bike

Calorie Assault Bike

Time Domain: 20:00-25:00

Time Cap: 30:00

Level 3

As Written

Level 2/Level 1

-Choose (3) different pulling skills:

*Chesst 2 Bar

*Pull-Ups

*Band Assisted Pull-Ups

*Ring Rows

*Feet Elevated Ring Rows

*Bent Over Double DB Row

-Lessen Distance of Cardio

Accessory Work

Upper Body Pull Accessories (Optional) (Checkmark)

4 Sets

10 Banded Row 40×1 Tempo

10 Reverse Barbell Curls

15 Banded Face Pulls