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MOON WALK

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Line Hops

EMOM 4:

10 Banded Upright Row + Max Jumping Jacks

10 Banded Pass Throughs + Max Seal Jacks

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1:00 Pat on Back Stretch [:30/Side]

1:00 Down Dog Pedal

1:00 Y, T, I

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AMRAP 5

100m Run

2 KB/DB Clean

3 Shoulder Press, Building

Weightlifting

Split Jerk

PERFORMANCE:

EMOM 14, 1 Set Every 2:00

1×5 @ ~50%

1×5 @ ~60%

1×3 @ ~75%

1×2 @ ~90%

3×1 @ 95+%

Push Press

FITNESS:

EMOM 14, 1 SET EVERY 2:00

1×10

2×8

3×6

1×5

Shoulder Press

HEALTH:

EMOM 14, 1 SET EVERY 2:00

1×10

2×8

3×6

1×5

Metcon

Metcon (7 Rounds for reps)

7 X EVERY 2:00

Performance:

200m Sprint (Run)

Max Double KB Hang Clean & Jerk (53/35) | (35/26) | (26/18)

Fitness:

200m Sprint (Run)| 200m Sprint (Row) | 100m Sprint (Run or Row)

Max Single Arm DB Hang Clean & Jerk (50/35) | (35/20) | (20/15)

Health:

200m Sprint (Run or Row) | 200m Sprint (Bike) | 100m Sprint (Run or Row)

Max Kettlebell Swings (53/35) | (35/26) | (26/18)

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