Perpetual Fitness – CrossFit
ACCESSORY STRENGTH
SKILL/STRENGTH TABATA SURPRISE
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE
AMRAP 11 (50/35) | (35/25) | (25/20)
– 4 Feet anchored DB sit-ups | Weighted BFSU | BFSU
– 2 DB Man Makers
– 8 Feet anchored DB sit-ups | Weighted BFSU | BFSU
– 2 DB Man Makers
– 12 Feet anchored DB sit-ups | Weighted BFSU | BFSU
– 2 DB Man Makers
– 14 Feet anchored DB sit-ups | Weighted BFSU | BFSU
– Etc…..continue adding 4 DB sit-ups each set.
FITNESS
AMRAP 11 (35/25) | (25/20) | (20/15)
– 4 Feet anchored DB sit-ups | Weighted BFSU | BFSU
– 2 DB No Squat Man Makers
– 6 Feet anchored DB sit-ups | Weighted BFSU | BFSU
– 2 DB No Squat Man Makers
– 8 Feet anchored DB sit-ups | Weighted BFSU | BFSU
– 2 DB No Squat Man Makers
– 10 Feet anchored DB sit-ups | Weighted BFSU | BFSU
– Etc…..continue adding 2 DB sit-ups each set.
HEALTH/OUTDOOR
AMRAP 11 (25/20) | (20/15) | (15/12)
– 4 Sit-Ups | Crunches | Reverse Crunches
– 2 DB Renegade Rows | Renegade Row on Knees
– 6 Sit-Ups | Crunches | Reverse Crunches
– 2 DB Renegade Rows | Renegade Row on Knees
– 8 Sit-Ups | Crunches | Reverse Crunches
– 2 DB Renegade Rows | Renegade Row on Knees
– 10 Sit-Ups | Crunches | Reverse Crunches
– Etc…..continue adding 2 Sit-Ups | Crunches | Reverse Crunches each set.
DB Man-Maker: Push Up, Row L , Row R, Squat Clean, Thruster
DB No Squat Man-Maker: Push Up, Row L , Row R, Power Clean, Push Press