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