Wednesday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

:20 ON/:10 OFF – 3X @ EACH STATION; MOVE THROUGH SEQUENTIALLY (I.E. ALL 3 @ BOX, THEN ALL 3 @ SQUATS, ETC.)

-BOX STEPS UPS

-MEDBALL SQUATS

-ASSAULT BIKE/CARDIO

Metcon

“FOUL PLAY” (Time)

FOR TIME (CAP @ 30)

30-25-20-15-10

SINGLE DB BOX STEP UPS (ANY RACK)

MEDBALL CLEANS

CALORIE ASSAULT BIKE

50′ SINGLE DB OH CARRY (25′ EACH ARM)

GOAL = SUB 25 MINUTES

LEVEL 3

20/14#

50/35#

LEVEL 2

20/14#

35/25#

LEVEL 1

14/10#

25/15#

Core Ca$hout

Core Work! (Checkmark)

3 SETS

10 HOLLOW ROCKS

20 MOUNTAIN CLIMBERS

MAX EFFORT L-SIT HOLD* OR PLANK

*L-SIT HOLD DONE HANGING FROM RIG*