CROSSFIT – Thu, Jan 19

Peak 180 – CROSSFIT

Warm-up

Upper Focused Warm-Up

2 Sets, For Quality

1:00 Cardio Choice

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

10 Ring V-Outs

Weightlifting

Bench Press (5 x 5 @ 80%+)

Every 3:00 for 15:00 (5 Sets)

5 Bench Press @ 80%+

3 Weighted Strict Pull-Ups for Max Load

-Scale Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can

BB Free:

Every 3:00 for 15:00

15 Push Ups -or- 12 Manmakers

10 Band-Assisted Strict Pull Ups

Metcon

“Space Oddity” (AMRAP – Rounds and Reps)

14:00 AMRAP

3* Wall Walks

20 Pull-Ups

60 Double Unders

*add 2 Wall Walks each round
Comp:

20 Chest to Bar Pull-Ups

L1:

1* Wall Walks

10 Banded Strict Pull-Ups

75 Single Unders

*add 2 Wall Walks each round

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch