20
Sep
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)