Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Row
EMOM 4
– 10 Alternating Quad Stretch + Max Seal Jacks
– 10 Hamstring Scoops + Max Jumping Jacks
_
1:00 Pigeon Stretch [:30/Side]
1:00 Cross Body Stretch [:30/Side]
1:00 Lying Knee to Chest [:30/Side]
_
5:00 Clock:
– 100m Run
– 200m Row
– 3 Downdog Toe Touches
– 4 Groiners / Side
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
– 400m Run
– 1:00 Rest
– 500m Row
– 1:00 Rest
Core / Midline
Metcon (AMRAP – Reps)
4 Sets Tabata (:20/:10)
1 Set:
– :20 Bicycle Crunch Hold, L
– :10 Rest
– :20 Bicycle Crunch Hold, R
– :10 Rest
– :20 Bicycle Crunch
– :10 Rest