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GROUND WORK

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

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