CROSSFIT – Wed, Jan 18

Peak 180 – CROSSFIT

Warm-up

Cardio Specific Warm-Up

2 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

Metcon

“Negative 25” (3 Rounds for time)

Every 10:00 for 30:00

1000/850m Row

60/40 Cal Assault Bike

400m Run

-Rest remainder of 10:00 window-

Score = time each round

L2:

Every 10:00 for 30:00

850/725m Row

33/24 Cal Assault Bike

400m Run

L1:

Every 10:00 for 30:00

725/615m Row

28/20 Cal Assault Bike

400m Run

Core Ca$hout

3:00 AMRAP x 3 Sets

20 Alt V-Ups

10sec Hollow Hold

20 Russian Twists (over and back = 1)

10sec Hollow Hold

R: 1:30 b/s

Notes: The goal is to have each movement unbroken with as little to no rest as possible between movements.