CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat (5×4)

5 Sets building as follows:

Set 1 @ 50%

Set 2 @ 60%

Set 3 @ 65-70%

Set 4 @ 70-75%

Set 5 @ 75%

Slow on the down, 3 second count down

Rest 90 seconds between each set

Performance

Metcon (AMRAP – Reps)

Every 3 min x 5 Rounds:

150m Row or Run

10 Toes to Bar

Max DB Thrusters (40/30)

Scale:

Knees to elbow or abmat situps (15 reps)

Fitness (alternative to Performance)

Metcon (AMRAP – Reps)

Every 3 min x 5 rounds

100m run

10 Burpees

Max Air Squats