Perpetual Fitness – CrossFit

Aerobic Capacity

Metcon (5 Rounds for time)

EMOM 10 (5 Sets)

1. 200 | 100 | 50m Sprint at Goal Pace

2. Rest

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

3 Rounds:

1:00 Toes-to-bar | Knee to Chest | Hanging Knee Raises

1:00 Box Jump Overs (24/20) | (20/18) | (18/16)

1:00 DB Snatch (50/35) | (35/25) | (25/20)

1:00 Cal Row

1:00 Rest

FITNESS:

3 Rounds:

1:00 Plate OH Sit-Ups (45/35) (35/25 | 25/15)

1:00 Box Jumps (24/20) | (20/18) | (18/16)

1:00 DB Snatch (35/25) | (25/20) | (20/15)

1:00 Cal Row

1:00 Rest

HEALTH:

3 Rounds:

1:00 Single Leg V-Ups, 2ct (Tuck-Ins, Russian Twist)

1:00 Step-Ups (20/18) | (18/16) | (16/12)

1:00 Hang DB Snatch (35/25) | (25/20) | (20/15)

1:00 Cal Row

1:00 Rest