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BLUEBERRY FAYGO

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Row

EMOM 4

– 10 Slow Air Squats + Max Seal Jacks

– 10 Hamstring Scoops + Max Jumping Jacks

Skill

5:00 At Each Station:

1. Pistols

2. Handstands

Pistols

5:00 working through the following progressions:

Single Leg Box Squats

Single Leg Lower/Eccentric Pistols

Heel Elevated Pistols

Pistols

Inversion Work

5:00 working through the following progressions:

Knees or Toes on Box Walk-Outs

Pike Push-ups on Floor/Box

Pike Around the World: https://www.youtube.com/watch?v=zSFLpR2EMvg

Handstand Kick-Up

Handstand Hold Against Wall

Wall Walk

HSPU

Metcon

Metcon (Time)

Option 1.

5 Rounds:

250m Row

20 Switch Lunges

10 Lateral Box Step-Overs (24/20)

Option 2.

5 Rounds:

200m Row

20 Reverse Lunges

10 Lateral Box Step-Overs (20/16)

Option 3.

5 Rounds:

150m Row

20 Step-Ups

10 Lateral Box Step-Overs (16/Plate)

Outdoor WOD.

5 Rounds:

200m Run

20 Switch Lunges

10 Lateral Tuck Jumps

Core / Midline

Metcon (No Measure)

OPTIONAL AT-HOME CORE FINISHER:

3 Rounds:

:30 Bicycle Crunch

:30 Sit-Ups

:30 Russian Twist

:30 Rest

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