CROSSFIT – Wed, Dec 28

Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality

:30 Cardio Choice

6 Compression Sit-Ups

8 Dual DB Romanian Deadlifts

10/10 Paloff Press

1 Wall Walk + 10 Shoulder Taps

Metcon

“Trading Places” (Time)

For Time

200ft Farmers Carry 2×50/35#

800m Row

200ft Farmers Carry 2×50/35#

60 Medball Sit-Ups 20/14#

100ft Handstand Walk

40 Dual DB Step-Overs 24/20” 2×50/35#

100ft Handstand Walk

20 Burpee Box Jump Overs 24/20”

*Machine Subs*

800m Ski

1600m C2 Bike

Calorie Assault Bike

Time Domain: 20:00-27:00

Time Cap: 30:00

Comp:

DB: 70/50#

Box Jump Overs 30/24’, but still 24/20’’ for DB Step-Overs

L2:

50ft Handstand Walk

L1:

2×35/25#

Abmat Sit-Ups

10 Wall Walks

Alternating Box Step-Ups (no load)

20 Burpees

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets, For Quality

15 Goblet Cyclist Squat

20 Weighted Russian Twists

:15-:30 L-Sit