Wednesday

28
Sep

Wednesday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

3 SETS

5 BB FRONT SQUATS

5 BB STRICT PRESS

5 BB THRUSTERS

10 CALORIE ROW/SKI/C2 BIKE OR 8 CALORIE ASSAULT BIKE

Weightlifting

Front Squat (4×4)

FRONT SQUAT

4 SETS OF 4 REPS

START @ 75% AND BUILD

OPTION 2

BACK SQUAT – SAME REPS & %

Metcon

Metcon (AMRAP – Rounds and Reps)

“HARVEST”

AMRAP – 14

20/16 CALORIE ROW

10 THRUSTERS

LEVEL 3

115/75

LEVEL 2

16/14

75/55

LEVEL 1

14/11

45/35

GOAL = 5+ ROUNDS

CARDIO TO BE DONE SUB :90, THRUSTERS DONE UNBROKEN OR NO MORE THAN 2 SETS!

*MACHINE SUBS*

SAME REPS FOR SKI/C2 BIKE

14/11 CALORIE ASSAULT BIKE

NO RUNNING!