Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Side Shuffle
EMOM 4
– 10 Alternating Quad Stretch + Max Leg Swings (Right Leg)
– 10 Hamstring Scoops + Max Leg Swings (Left Leg)
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1:00 Warrior Squats
1:00 Cossack Squats
1:00 PVC Lat Stretch
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AMRAP 5
4 Back Squats, Building
3 Step-Ups Each Leg
2 Kip Swings
1 Up Down
Weightlifting
Back Squat
PERFORMANCE:
EMOM 20
1. 4 Back Squats @ 67.5% (on set 10 perform AMRAP)
2. Rest
FITNESS:
EMOM 20
1. 8 Back Squats @ 50-60%
2. 16 Weighted Frog Pumps
3. 24 V-Ups
4. Rest
HEALTH:
EMOM 20
1. 10 Lateral Walking Steps
2. 10 Glute Bridges with :02 Hold at Top
3. 10 Bicycle Crunch, 2ct
4. Rest
Metcon
Metcon (Time)
PERFORMANCE:
3 Rounds:
21 MB Cleans (20/14) | (14/12) | (12/10)
15 Toes-to-bar | Knee-to-Elbow | Knee-to-Waist
9 Burpee Box Jump Overs (24/20) | (20/18) | (18/16)
FITNESS:
3 Rounds
15 MB Cleans (20/14) | (14/12) | (12/10)
12 Toes-to-Rings | Knee-to-Elbow | Knee-to-Waist
9 Burpee Box Jump (24/20) | (20/18) | (18/16)
HEALTH:
3 Rounds
15 MB Cleans (14/12) | MB Front Squat (12/10) | MB High Pull (10/8)
12 Knee-to-Elbow | Knee-to-Waist | Dragonfly
9 Up Down Step-Up (18/16) | Step-Up | Up Down