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DARK HORSE

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Line Hops

EMOM 4:

20 Jumping Jacks + Banded Upright Row

20 Air Squats + Banded Good Mornings

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1:00 Banded Pass Throughs

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

1:00 Alternating Warrior Squats

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AMRAP 5:

3 Strict Shoulder Press, Building

3 Push Press

3 Piked Push-Ups

5:00 Handstand Work:

Handstand Kick-Up

Handstand Hold Against Wall

Wall Walk

HSPU

Weightlifting

Shoulder Press (5X5, BUILDING)

1 SET EVERY 2:00

– START AT ~50% OF PREVIOUS 1RM

Metcon

Metcon (Time)

21-15-9

Handstand Push-Up | Pike Push-Up on Box | DB Push Press

Devil’s Press (35/20)| DB Up Down + Swing | Burpee OR Swing

Core / Midline

Metcon (No Measure)

OPTIONAL AT-HOME FINISHER:

EMOM 6 (:40/:20)

1. Russian Twist

2. Weighted Sit-up

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