Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Jump Rope
10:00 Clock:
– 10 Deadlifts (adding weight each round)
– 8 BW Good Mornings
– 6 Groiners [6/Side]
– 4 High Pulls
– 2 Rolling V Series
Strength
Deadlift (4×8-12, Building )
Start at ~50% of MOST RECENT 1 RM
1 Set Every 2:00
Metcon
Metcon (Time)
Option 1.
100 – 80 – 60 – 40 – 20
Double Unders
50 – 40 – 30 – 20 – 10
BFSU
25 – 20 – 15 – 10 – 5
SDHP (95/65)
Option 2.
100 – 80 – 60 – 40 – 20
Line Hops
50 – 40 – 30 – 20 – 10
Crunches
25 – 20 – 15 – 10 – 5
SDHP (75/55)
Option 3.
100 – 80 – 60 – 40 – 20
Single Unders
50 – 40 – 30 – 20 – 10
Reverse Crunch
25 – 20 – 15 – 10 – 5
SDHP (55/45)
OUTDOOR.
100 – 80 – 60 – 40 – 20
Double Unders | Line Hops | Single Unders
50 – 40 – 30 – 20 – 10
BFSU | Crunches | Reverse Crunches
25 – 20 – 15 – 10 – 5
KB SDHP (53/35) | (35/26) | (26/18)
Core / Midline
Metcon (No Measure)
1:00 Alternating Single Leg V-Ups
2:00 Crunches (:30 Left Cross-Over, :30 Right Cross-Over, 1:00 Center Crunches)
3:00 Plank (1:00 Center, 1:00 Left, 1:00 Right)
2:00 Obliques (1:00 Penguin Heel Taps, 1:00 Bear Crunch)
1:00 Deadbugs
Bear Crunch: https://www.youtube.com/watch?v=YMj_2GYROvg
Penguin Heel Taps: https://www.youtube.com/watch?v=Nb7f0q3P-FY