Tuesday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 SETS

1:00 CARDIO

5 CAT COWS

10 KB/DB SWINGS

:10 DEAD HANG

5 KIP SWINGS

5 SCAP PULL UPS

Metcon

Metcon (2 Rounds for time)

“PROFESSOR X”

EVERY 14:00 x 2 ROUNDS (28 MINUTES)

3 ROUNDS

20/15 CALORIE ROW/SKI/C2 BIKE

10 POWER CLEAN

5 BAR OR RING MUSCLE UPS

REST REMAINING TIME IN 14:00 WINDOW

GOAL = CONSISTENCY IN ROUNDS

SCORE = TOTAL TIME (ENTER BOTH ROUNDS TO WODIFY)

score = time each round

*MACHINE SUBS*

14/11 ASSAULT BIKE

200M RUN

LEVEL 3/Rx

185/125

SCALING OPTIONS

-REDUCED WEIGHT

L2 = 135/95, L1 = 75/55

-GYMNASTICS

LESSER BMU/RMU REPS (I.E. 3 REPS)

5 C2B PULLUPS + 5 DIPS

5 PULL UPS + 5 DIPS

5 RING ROWS + 5 DIPS

*NO BANDS OVER RIGS TODAY*

Capacity

Metcon (Time)

CARDIO CASHOUT

2 SETS

50/40 CALORIE ROW/SKI/C2 BIKE

REST 1:1

score = time (including rest)