Friday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 5

100M JOG

10 PLANK HIGH/LOWS

10 COSSACK SQUATS

5 BB STRICT PRESS

5 BB BACK SQUATS

20 JUMP ROPE

Metcon

Lower Body Circuit (Weight)

4 SETS (CAP @ 18:00)

A. 8 BACK SQUATS @ 50%

A1. 12 HEEL ELEVATED KB/DB NARROW STANCE SQUAT

A2. 12 SINGLE LEG DBL KB/DB RDL (6/6)

score = weight for squats

Metcon

“Interception” (AMRAP – Rounds and Reps)

“INTERCEPTION”

AMRAP – 12

200M RUN

6 PUSH JERKS

30 DOUBLE UNDERS

3 WALL WALKS

GOAL = 4+ ROUNDS

LEVEL 3

155/105#

LEVEL 2

115/75#

2 WALL WALKS

20 DOUBLES OR 45 SINGLE UNDERS

LEVEL 1

100M RUN

75/55# OR DB PRESS

1 WALL WALK OR 3 “HALF REPS”

45 SINGLE UNDERS OR 30 PLATE TAPS

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