12
Sep
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!