Friday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 4

10 BANDED STRICT PRESS

8 TABLE TOP GLUTE BRIDGES

6 CALORIES (ANY)

4 INCH WORM (NO PUSH UP)

Split Jerk (4×3)

PUSH OR SPLIT JERK

4 SETS OF 3 REPS

START AT 75% AND BUILD

Push Jerk (4×3)

PUSH OR SPLIT JERK

4 SETS OF 3 REPS

START AT 75% AND BUILD

Metcon

Metcon (AMRAP – Reps)

“WAX ON, WAX OFF”

EMOM X 16 MINS (4 ROUNDS)

1. MAX UNBROKEN SHOULDER 2 OVERHEAD (CAP @ :45 – THIS IS ONE SET FOR MAX REPS)

2.ANY CARDIO

3. MAX SKILL****

4. ANY CARDIO

SCORE = MAX REPS (STATIONS 1 & 3) – CARDIO DOES NOT EFFECT SCORE AND IS MEANT TO BE AT A CONVERSATIONAL PACE

*****

-HS WALK – 5′ INCREMENT (25′ = 5 REPS COMPLETED)

-KIPPING HSPU

-STRICT HSPU

-BOX INVERTED PUSH UPS

-HAND RELEASE PUSH UPS

-PIKE PUSH UPS

LEVEL 3

135/95

LEVEL 2

95/65

LEVEL 1

45/35