CROSSFIT – Wed, Apr 12

Peak 180 – CROSSFIT


9 minute EMOM, alternating each minute:

Minute 1: Row @ moderate intensity

Minute 2: *Mobility Exercise*

Minute 3: 45 Second Weighted Wall Sit Hold

For Minute 2, please alternate each round between the following Mobility Exercises:

Round 1: 25/25 Second World’s Greatest Stretch

Round 2: 25/25 Second Banded Front Stretch

Round 3: 25/25 Second Quadruped Thoracic Rotations


“Zax” (Time)

For Time:

1500m Row

10 x Shuttle Run (25/25ft)

30 Burpee Box Jump Overs, 24/20”

30 Dual Kettlebell Clean and Jerks, 53/35lb

30 Burpee Box Jump Overs, 24/20”

10 x Shuttle Run (25/25ft)

1500m Row

Time Domain: 22:00-27:00

Time Cap: 30 minutes

Primary Objective: Complete within the time cap

Secondary Objective: Second Row interval to be faster than your first, this is also the best way to achieve best result for overall time. By not getting caught into the first 1500m Row

RPE: 8/10

Stimulus: Chipper / Aerobic / Leg Stamina



1000m Row

6 x 30ft Shuttle Run

20 Burpee Box Step-Up, 24/20”

30 Dual Dumbbell Clean and Jerks, 30/20lb, 14/9kg

20 Burpee Box Step-Up, 24/20”

6 x 30ft Shuttle Run

1000m Row


PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose