Perpetual Fitness – CrossFit
Metcon
Metcon (2 Rounds for reps)
PERFORMANCE:
10x AMRAP 3
-Partner 1-
2-4-6-8-10-12-etc…reps of:
DBL Side Bends/side (50/35 | 35/20 | 20/15)
DBL Hang Power Cleans
DBL Front Rack Step-ups (20/18″)
-Partner 2-
2-4-6-8-10-12-etc…reps of:
Hand Release Push-Up (Banded Push-ups | Knees)
Mountain Climber (4ct | 2ct | 1ct)
Freestanding Handstand Hold, seconds | Handstand Hold | Pike Hold)
*Rest 1:00 between AMRAPs, then switch, picking up where the other left off.
FITNESS:
10x AMRAP 3
-Partner 1-
2-4-6-8-10-12-etc…reps of:
DBL Side Bends/side (35/20 | 20/15 | 15/12)
Single DBL Hang Power Cleans
Single DBL Front Rack Step-ups (18/16″)
-Partner 2-
2-4-6-8-10-12-etc…reps of:
Push-Ups (Banded Push-ups | Knees)
Plank Jacks (4ct | 2ct | 1ct)
Hollow Hold (Single Leg Hollow Hold | 6 inch Hold)
*Rest 1:00 between AMRAPs, then switch, picking up where the other left off.
HEALTH:
10x AMRAP 3
-Partner 1-
2-4-6-8-10-12-etc…reps of:
KB Side Bends/side (26/18 | 18/15 | 15/10)
Russian KB Swings
Step-ups (18/16″)
-Partner 2-
2-4-6-8-10-12-etc…reps of:
Push-Ups (Banded Push-ups | Knees)
Standing Cross Crunches (4ct | 2ct | 1ct)
Plank Hip Taps (Plank Leg Lifts |Plank Hold )
*Rest 1:00 between AMRAPs, then switch, picking up where the other left off.