Monday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2:00 ANY CARDIO

2 SETS

10 FIRE HYDRANTS (5/5)

10 THORACIC ROTATIONS (5/5)

10 AIR SQUATS

:20 SQUAT HOLD

Weightlifting

Front Squat (4×7)

FRONT SQUAT

4 SETS OF 7 REPS

START AT 60% AND BUILD

*NO TEMPO OR PAUSES

BB FREE OPTION = KB GOBLET SQUATS

Metcon

Metcon (Time)

“ANNIE ARE YOU OK?”

FOR TIME (INCLUDING REST)

50-40-30-20-10

DOUBLE UNDERS

SIT UPS

REST 2:00

4-8-12-16-20

TOES 2 BAR

10-20-30-40-50

DOUBLE UNDERS

LEVEL 3

AS WRITTEN

LEVEL 2

LESSER DU VOLUME

SINGLE UNDERS 100-80-60-40-20

HANGING T2B SCALES

LEVEL 1

SINGLE UNDERS 15-30-45-60-75

T2B – RUSSIAN TWISTS 10-20-30-40-50

no matter the level, the second core should be more difficult!!!!!

SCORE = TIME INCLUDING REST!