Perpetual Fitness – CrossFit

ACCESSORY STRENGTH

Metcon (Weight)

PERFORMANCE:

3 sets:

-10 Tempo Push-Ups (4-2-0-1)

-15 reps Bent Over BB Row*

-20 DB Pull Overs with added band resistance

FITNESS:

3 sets:

-10 Tempo Banded or Knee Push-Ups (4-2-0-1)

-15 reps Bent Over BB Row*

-20 DB Pull Overs

HEALTH:

3 sets:

-10 Tempo Elevated Push-Ups (4-2-0-1)

-15 reps Bent Over DB Row*

-20 DB Fly

Metcon

Metcon (Time)

PERFORMANCE

3 Rounds:

21 Cal Row

15 Hang Squat Cleans (95/65) | (75/55) | (65/45)

9 Handstand Push-Up | 1/2 HSPU | 1/4 HSPU

FITNESS

3 Rounds:

15 Cal Row

12 Hang Power Cleans (75/55) | (65/45) | (45/35)

9 1/2 HSPU | 1/4 HSPU | Piked Push-Ups

HEALTH

3 Rounds:

12 Cal Row

9 DB Hang Power Clean (35/25) | (25/20) | (20/15)

6 Piked Push-Up | DB Shoulder Press | DB Push Press