Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Skater Hops
EMOM 4
– 10 Up Downs + Max Calf Raises
– 10 Arm Circles [10/Way] + Max Single Leg RDL
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1:00 Pass Throughs
1:00 Lat Stretch on PVC
1:00 Standing Calf Stretch [:30/Side]
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Movement Prep:
AMRAP 8:
– 5 Hang Power Snatch, Building
– 10 Double Unders/Attempts
– 10 Scap Pull-Ups
– 5 Kip Swings
Metcon
Metcon (AMRAP – Reps)
4 x AMRAP 4
Option 1.
40 Double Unders
20 Burpees
10 Hang Power Snatch (115/80)
Max Toes-To-Bar
Option 2.
30 Tuck Jumps
15 Athletic Burpees
10 Hang Power Snatch (95/65)
Max Knee-To-Elbow or Waist
Option 3.
20 “Jumping” Calf Raises
10 Up Downs
10 Hang Power Snatch (75/55)
Max V-Ups
1:00 Rest Between AMRAP’s
Core / Midline
Metcon (No Measure)
AT-HOME CORE:
4 Rounds:
1:00 Body Saw
:30 Rest