CROSSFIT – Wed, Dec 7

Peak 180 – CROSSFIT

Warm-up

2 Sets for Quality

50/50ft Suitcase Carry

5 Seated Box Jumps

*incease height each set to box for both step-ups and box jumps

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

Weightlifting

Push Press (1×5)

Take 12:00 to Establish a 5RM Push Press

BB Free

4 Sets

12/12 Single DB Half-Kneeling Press

12 Banded Face Pulls

1:00 Ski Erg

Rest :30

Metcon

“Carrying JT” (Time)

For Time

21-15-9

Handstand Push-Ups

100ft Farmers Carry

Ring Dips

100ft Farmers Carry

Push-Ups

100ft Farmers Carry

Comp:

HPSU = Strict Handstand Push-Ups

Dips = Strict Ring Dips

Rx:

As Written, 50/35#

L2:

HSPU = Box Pike Handstand Push-Ups

Dips = Band Assisted Ring or Matador Dips

L1:

HSPU = Dual DB Strict Press

Dips = Box Dips

Push Ups = Box Elevated Push-Ups

Time Domain: 10:00-15:00

Time Cap: 18:00