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