Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
:30 Butt Kicks
1:00 Quad Stretch (:30/Side)
:30 High Knees
1:00 Alternating Knee to Chest
:30 Jumping Jacks
1:00 Pat on the Back Stretch
:30 Seal Jacks
1:00 Cross Body Stretch (:30/Side)
:30 Line Hops
1:00 Down-Dog + Pedal
:30 Mountain Climbers
1:00 Groiner Hold (:30/Side)
:30 Alternating Straight Leg Raise
1:00 Figure 4 Stretch (:30/Side)
:30 Sit-ups
1:00 Cobra Pose
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EMOM 9
1-4:
– 5 Scap Pull-Ups + 3 Kip Swings + 1 Pull-Up
1:00 Rest/Transition
6-9:
1. 5 Step-Ups [5/Leg]
2. 5 Floor Press + 5 Single Leg V-Ups [5/Side]
Metcon
Metcon (4 Rounds for reps)
TABATA X8 (:20/:10) with 1:00 Rest Between Movements
– Box Jump Over (24/20) | (20/18) | Box Step Overs
– Pull-Ups
– Floor Press (95/65) | (45/35) | DB Floor Press
– Single Leg V-Up | Bicycle Crunch