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RED CAMARO

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

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