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

_

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