Perpetual Fitness – CrossFit
Metcon
Metcon (4 Rounds for reps)
:20 on / :10 off x 8 consecutive sets per movement. Partners spend all 4 minutes at opposite movements, then switch. Rest 2:00 between each Tabata couplet.
PERFORMANCE
TABATA 1
V-ups | Single Leg V-ups | Vertical Crunches
SA KB Hang Clean and Jerk (53/35) | (35/26) | (26/18)
Rest 2:00
TABATA 2
Tire Flips
Plate Snatches (45/35) | (35/25) | (25/15)
Rest 2:00
TABATA 3
DB Deadlifts (50/35) | (35/25) | (25/20)
DB Floor Press (50/35) | (35/25) | (25/20)
Rest 2:00
TABATA 4
Cal Row
Air squats | 1/2 Air squats | box squats
FITNESS:
TABATA 1
BFSU | Straight Leg Sit-Ups | Straight Leg Crunches
SA DB Hang Clean and Jerk (35/25) | (25/20) | (20/15)
Rest 2:00
TABATA 2
Tire Flips
Plate Snatches (35/25) | (25/15) | (15/10)
Rest 2:00
TABATA 3
DB Deadlifts (35/25) | (25/20) | (20/15)
DB Floor Press (35/25) | (25/20) | (20/15)
Rest 2:00
TABATA 4
Cal Row
Air squats | 1/2 Air squats | box squats
HEALTH:
TABATA 1
Bicycle Crunches | Straight Leg Crunches | Vertical Crunches
SA DB Hang Clean and Jerk (25/20) | (20/15) | (15/12)
Rest 2:00
TABATA 2
Plate Flips (25/15) | (15/10) | (10/5)
Plate Snatches (25/15) | (15/10) | (10/5)
Rest 2:00
TABATA 3
DB Deadlifts (25/20) | (20/15) | (15/12)
DB Floor Press (25/20) | (20/15) | (15/12)
Rest 2:00
TABATA 4
Cal Row
Air squats | 1/2 Air squats | box squats