Perpetual Fitness – CrossFit

Skill

Pistols

EMOM 10 (:40/:20)

– Working through the following progressions until you get to one you cannot successfully complete, stay there and work on that movement for the remaining minutes

Single Leg Box Squats

Single Leg Lower/Eccentric Pistols

Heel Elevated Pistols

Pistols

Weighted Pistols

Metcon

Metcon (Time)

Performance:

Every 5 Minutes x 5 Rounds:

15 Toes-to-bar | Toes-to-rings | Knee-to-elbow

15 Deadlifts (185/135) | (155/125) | (135/95)

15 Cal Row

Fitness:

Every 5 Minutes x 5 Rounds:

15 Toes-to-rings | Knee-to-elbow | Knee-to-waist

15 Deadlifts (155/125) | (135/95) | (115/80)

15 Cal Row or Bike

Health:

Every 5 Minutes x 5 Rounds:

15 Knee-to-waist | Dragonfly | Sit-Ups

12 Barbell Hip Thrusts (45/35) | Single Leg Glute Bridge | Glute Bridges

9 Cal Row or Bike
SCORE IS THE TIME OF THE SLOWEST ROUND