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
MOVEMENT PREP:
AMRAP 5
– 5 Med Ball Front Squat
– 5 Med Ball Press
– 5 Step-Ups [5/Leg]
– 5 Cleans
– 5 Shoulder Press
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1:00 Wall Balls (20/14) | (14/12) | (12/10)
1:00 Box Jump Overs (24/20) | (20/16) | Step-Overs (12/9)
1:00 Hang Clean and Jerk (115/80) | (95/65) | (75/55)
1:00 Rest
OUTDOOR WOD:
1:00 DB Thruster
1:00 Box Step-Overs
1:00 DB Clean & Jerk
1:00 Rest