Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

3 SETS

5 KIP SWINGS

5 SCAP PULL UPS

5/3 STRICT (OR BANDED) PULL UPS

10 BANDED PULL APARTS

10 AIR SQUATS

GYMNASTICS REVIEW: FINDING 3 MOVEMENTS FOR YOU!

Metcon

“DIZZY PUNCH” (Time)

FOR TIME

3 ROUNDS

9 PULL UP

15 PUSH UP

21 AIR SQUAT

[REST 2:00]

3 ROUNDS

6 CHEST 2 BAR PULL UP

9 PUSH UP

12 AIR SQUAT

[REST 2:00]

3 ROUNDS

3 BAR OR RING MUSCLE UP

6 PUSH UP

9 AIR SQUAT

GOAL = UNBROKEN ON ALL GYMNASTICS, SMOOTH ON PUSH UPS, BREATHE ON AIR SQUATS

LEVEL 3

AS WRITTEN

LEVEL 2

RING ROW, BANDED PULL UP, PULL UP

LEVEL 1

RING ROW, BANDED PULL UP, BANDED CHEST 2 BAR