Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
100m Run | :30 Jog in Place
10m Knee to Chest + 10m High Knee
10m Samson Stretch + 10m Frog Hops
10m Straight Leg Kick + 10m High Skips
10m Side Shuffle + 10m Side Shuffle
100m Run | :30 Jog in Place
Metcon
Metcon (Time)
OUTDOOR WOD:
200 meter sprint (FOR TIME)
EMOM 20:
1. 10 Lunges
2. 10 Air Squats
3. 10 Sit-Ups
4. 8 Burpees
200 meter sprint (FOR TIME)
Score is total run time.
This workout is adapted from the CrossFit Hero WOD “Hey Buddy.” This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. To learn more, click here: https://wodwell.com/wod/hey-buddy/
Metcon (AMRAP – Reps)
ZOOM WOD:
EMOM 24
11 Handstand Push-Ups | Hand Release Push-Ups | Push-Ups
30 Walking Lunges (15/leg) | 20 Walking Lungs (10/leg) | 10 Reverse Lunges
19 Sit-Ups | 15 Crunches | 11 Reverse Crunches
Rest 2:00
Max Burpees in :60 (Score is total burpees)
If you reach a point where you can no longer hit the required reps within the minute, continue as an AMRAP until the 24 minutes are up.
This workout is adapted from the CrossFit Hero WOD “MA3 Oscar Temores.” This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019. To learn more, click here: https://wodwell.com/wod/ma3-oscar-temores/