CROSSFIT – Tue, Nov 29

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

(:30 ez, :20 mod, :10 hrd)

2 Wall Walks + :10sec Nose to Wall

HS Hold*

12 Hollow Rocks

8 Bar Kip Swings

*Scale to 2 Inch Worms + :10 High

Plank Hold

Metcon

“You Are Correct” (Time)

For Time

25/20 Cal Row

50ft Handstand Walk

15 Toe to Bar

50/40 Cal Row

100ft Handstand Walk

30 Toe to Bar

50/40 Cal Row

50ft Handstand Walk

15 Toe to Bar

25/20 Cal Row

Comp

Handstand Walk 75-150-75

Toe to Bar 25-50-25

Level 3

As Written

Scaling Options

-Handstand Walk

5-10-5 Wall Walks or Inch Worms

-Toes to Bar

V-Ups

Sit Ups

Machine Subs

-Same Calories on Ski or C2 Bike

-Calorie Assault Bike

M – 18-36-18

F – 14-28-14

-Run

200-400-200

Time Domain: 16:00-22:00

Time Cap: 25:00

Accessory Work

3 Sets, For Quality

20 Weighted Russian Twists

1:00 Weighted Plank Hold