Peak 180 – CROSSFIT
Warm-up
2 Sets, For Quality
1:00 Cardio Choice
6/6 Half Kneeling KB Windmill
2 Wall Walks + :10sec Nose to Wall Hold
6/6 Single Arm Ring Rows
10 Ring V-Outs
Weightlifting
Bench Press
Take 15:00 to Complete
Bench Press
5-5-4-4-3
*complete 6-8 Strict Handstand Push-Ups b/s*
% starts @ 70% and increase by feel today on the Bench
*Scaling options: ab mat strict HSPU, pike push-ups, hand-release push-ups
BB Free
Take 15:00 to Complete
15-15-10-10-5
Push Ups
*complete 12/9 Cal Row b/s
Metcon
“The Crossroads” (Time)
1:00 AMRAP
12/9 Assault Bike
-Max Bar Facing Burpees
1:00 Rest b/s
Continue until 75 Burpees
Time Domain: 4-7 Sets / 7:00-13:00
Time Cap: 15:00
Competitor:
100 Bar Facing Burpees
L2:
60 Bar Facing Burpees
L1:
1:00 AMRAP
9/7 Cal Assault Bike
Max Burpees
1:00 Rest b/s
Until 50 Burpees
BB Free
1:00 AMRAP
4 Shuttle Runs (25/25ft)
-Max Line Facing Burpees
1:00 Rest b/s
Continue until 75 Burpees
Accessory Work
Part A) 3 Sets, For Quality
:30 Ring Plank Circles
1:00 Sorenson Hold
Part B) 3 Sets, For Quality
20 Banded Tricep Pressdowns
20 Banded Bicep Curls