CrossFit Peak Dynamics – Group Class

Weightlifting

Metcon (Weight)

Every 3 min x 4 Rounds

Bike 12/9 Cal

5 Back Squats (Building)

*Weight is taken from the rack.

Alt:

EMOM x 12 min

1) Max Sprint on Erg Bike

2) Max KB Goblet Squats

3) Rest

Performance

Metcon (Time)

21-15-9

Front Squats (95/65)

Burpees (200m run after each round instead if weather permits!)

Right into….

3 Rounds of:

15 DB Squats (50/35)

30 Sit-ups (

RX+ 115/75, GHD Sit-ups but 20 per round

*Can you go unbroken on squat movements?

Fitness (alternative to Performance)

Metcon (Time)

21-15-9

KB Goblet Squats

150m Air Runner after each round

right into….

30-20-10

Alt. Leg Jumping Lunges

Sit-ups