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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

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