Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

3 SETS

100M RUN

5 KIP SWINGS

5 SCAP PULL UPS

:15 DEAD HANG

10 LUNGES

Metcon

ROSE QUARTZ (AMRAP – Rounds and Reps)

AMRAP – 21

400M RUN

20 PULL UPS**

100′ DBL DB WALKING SUITCASE LUNGE

[REST :30 B/T ROUNDS]

GOAL = 3 ROUNDS

RX+ 10 BAR OR RING MUSCLE UPS

LEVEL 3

50/35#

LEVEL 2

20 PULL UP SCALING OPTION

35/25#

LEVEL 1

300M RUN

20 RING ROWS -OR- BENT OVER SINGLE DB ROWS

25/15#

*LESSER REPS, BANDED PULL UP, JUMPING PULL UP

**SWEAT OPTION**

REPLACE GYMNASTICS MOVEMENT WITH CALORIES:

30/21 CALORIE ASSAULT BIKE

40/32 CALORIE C2 MACHINE