Peak 180 – CROSSFIT

Warm Up

Warm-up (No Measure)

3 SETS

10 PLANK HI/LOW

8 GLUTE BRIDGES

6 BOX STEP OVERS

:15 DEAD HANG

INTO 3 ROUNDS OF ROWLING

THE GOAL OF ROWLING (READ BOWLING WITH AN R) IS TO HIT EXACTLY 100M ON THE DOT WHILE ROWING AT A NORMAL PACE, THEN STOPPING AT THE PERFECT TIME. WHOEVER DOES NOT HIT 100M ON THE DOT WILL HAVE SOME EXTRA FUN 😛

Gymnastics

Toes-To-Bar (1xMax Effort)

TOES 2 BAR REIVEW

-DEAD HANG

-SCAP ACTIVATION

-KIP SWING REVIEW

-HANGING KNEE RAISE

-PRESS DOWN ON BAR (CREATE SPACE)

-RHYTHM 2 CONNECT

1 SET MAX TOES 2 BAR/SCALING OPTION

Metcon

Metcon (Time)

“MIA”

5 ROUNDS (CAP @ 35)

21 BOX OVERS

500/400M ROW/SKI

15 TOES 2 BAR

250/200M ROW/SKI

9 POWER CLEAN AND JERKS

REST 1:00 B/T ROUNDS

GOAL = 4:30-6:30 PER ROUND

————————————–

Rx+

JUMP OVER (24/20″)

185/125#

LEVEL 3

JUMP OVERS (24/20″)

155/105#

LEVEL 2

JUMP OVERS (20″)

115/75#

LEVEL 1

STEP OVERS (AHAP)

75/55#