CROSSFIT – Tue, Dec 27

Peak 180 – CROSSFIT

Warm-up

2 Rounds, For Quality

:45 Cardio Choice

10 Hollow Rocks

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

Weightlifting

Bench Press (4 x 10 @ 60%++)

12:00-15:00 Running Clock

4 Sets x 10 Reps @ 60%+

R: 2:00 b/s

BB Free

12:00-15:00 Running Clock

15 Plate Floor Presses

15 Banded Pull Aparts

15 Calorie Row

Rest :30 b/s

Metcon

“Sunset Boulevard” (3 Rounds for time)

Every 4:00 for 16:00

25 American KBS 53/35#

20 Renegade Rows 50/35#

15 Plate Deficit Push-Ups 45/35#

Time Per Set: 2:30-3:00

Comp:

20 American KBS 70/53#

16 Renegade Rows 70/50#

20 Plate Deficit Push-Ups

L2:

20 American KBS 44/26#

16 Renegade Rows 35/25#

12 Plate Deficit Push-Ups

L1:

20 Russian KBS 35/18#

16 Renegade Rows 25/15#

12 Box Elevated Push-Ups