Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

:30 High Knees/:30 Butt Kicks

EMOM 4

1. 5 Burpees + Max Gate Swings

2. 10 Jumping Jacks + Max Inchworm

:30 Left Banded Hamstring Stretch

:30 Left Banded Hip Opener Stretch

:30 Right Banded Hamstring Stretch

:30 Right Banded Hip Opener Stretch

AMRAP 5

– 5 Reverse Lunges

– 5 Side Lunges

– 5 Good Mornings

– 5 Deadlifts

– 5 Glute Bridge

Metcon

Metcon (AMRAP – Reps)

5 Rounds, 1 Round Every 4:00

30 Butterfly Sit-Ups | Crunches | Reverse Crunches

20 Deadlifts (115/80) | (95/65) | (75/55)

10 Front Rack Lunge (115/80) | (95/65) | (75/55)

Max Back Squat (115/80) | (95/65) | (75/55) in remaining time

*Score is total back squats*