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