CrossFit Peak Dynamics – Group Class
Beach Body Day – Midline and Chest Workout…..Add biceps on your own time!
Performance
Metcon (Weight)
min 0:00 – 10:00
4 Sets of:
4 Bench Press
12 Heavy Swings (70/44)
6 Strict TTB or 8 Knee Raise
Rest about 1 min between sets
Building on the Bench Press, record final weight
Metcon (3 Rounds for time)
Min 13:00-22:00
Every 3 min x 3 Rounds
8 Devil’s Press (40/30)
10 Plated Sit-ups (15/10)
Rest in remaining time
Performance
Metcon (Time)
min 26:00- 36:00
8-6-4-2
Bench Press (165/105)
16-12-8-4
American Swings (53/35)
32-24-16-8
Sit-ups
RX+ GHD Sit-ups (20-16-10-8 reps)