Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

WARM UP

ROW-LING

EVERY 1:30 X 5

ROW 100M (ON THE DOT)

OVER = PENALTY

UNDER = PENALTY

PENALTIES

ROUND 1: 10 AIR SQUATS

ROUND 2: 10 UP/DOWNS

ROUND 3: 10 HOLLOW ROCKS

ROUND 4: 10 LUNGES

ROUND 5: 10 BURPEES

Metcon

AMETHYST

FOR TIME (CAP @ 22)

250M ROW

35 TOES 2 BAR

500M ROW

[REST 2:00]

25 TOES 2 BAR

750M ROW

15 TOES 2 BAR

[REST 1:00]

1K ROW

GOAL = SUB 20

SCALING OPTIONS

-LESSER REPS (I.E. 25-15-5)

-HANGING KNEE RAISES

-KNEES 2 CHEST

-KNEES 2 ELBOW

-TOES 2 TARGET

-SIT UPS

*MACHINE SUBS*

500-1000-1500-2000M C2 BIKE

15-30-45-60 CALOIRE ASSAULT BIKE

Accessory Work

Posterior Chain Work (Checkmark)

3 SETS

10/10 FRONT FOOT ELEVATED DOUBLE DB SPLIT SQUATS

12 DOUBLE DB RDLS

10/10 BANDED DEADBUGS

1:00 ANY CARDIO