Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Skater Hops
EMOM 4
– 10 Elbow Rotations + Max Pass Throughs
– 10 Gate Swings + Max Alt Single Leg RDL
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1:00 Alt DownDog + Toe Touch
1:00 World’s Greatest Stretch [:30/Side]
1:00 Alt Iron Cross
Weightlifting
Weightlifting
Squat Clean
7 Sets, Building to Heavy Single, 1 Set Every 1:30
1×5 @ ~50%
1×5 @ ~60%
1×3 @ ~75%
1×2 @ ~90%
3×1 @ 95+%
Metcon
Metcon (Time)
22 min time cap:
PERFORMANCE:
400m Run | 200m Run | 500m Row
10 Clean & Jerks (135/95)
400m Run | 200m Run | 500m Row
8 Clean & Jerks (155/105)
400m Run | 200m Run | 500m Row
6 Clean & Jerks (185/125)
400m Run | 200m Run | 500m Row
4 Clean & Jerks (205/145)
400m Run | 200m Run | 500m Row
2 Clean & Jerks (225/155)
FITNESS:
5 Rounds:
400m Run
10 Clean & Jerks (115/80) | (95/65) | (65/45)
HEALTH:
5 Rounds:
200m Run | 200m Row | 400m Bike
10 DB Clean & Jerks | 10 DB Hang Clean & Step-up | 10 DB Shoulder Press + OH Step-up