Monday

19
Sep

Monday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

ON A 6:00 CLOCK

2:00 CARDIO OF CHOICE

INTO AMRAP IN REMAINING TIME:

6 90/90 HIP ROTATIONS

8 BIRD DOGS (4/4)

10 MEDBALL SQUAT

:20 SQUAT HOLD W/ MEDBALL

Strength

Front Squat (5 sets x 5 repetitions )

Start @ 65% and build

Barbell Free

Metcon (Weight)

5 SETS

12 HEEL ELEVATED NARROW STANCE GOBLET SQUATS

:30 WEIGHTED WALL SIT

Metcon

Metcon (AMRAP – Reps)

“STORM” (15 MINUTES)

AMRAP – 4

12 WALL BALLS

6 BURPEE BOX JUMPS

REST 1:30

AMRAP – 4

9 WALL BALLS

6 BURPEE BOX JUMPS

REST 1:30

AMRAP – 4

6 WALL BALLS

6 BURPEE BOX JUMPS

GOAL = UNBROKEN WALL BALL SETS, MOVE SMOOTHLY ON BURPEE BOX JUMPS

score = total reps!

LEVEL 3

20/14#

24/20″

LEVEL 2

14/10#

20″

LEVEL 1

10/8#

AHAP