Perpetual Fitness – CrossFit

Weightlifting

Metcon (No Measure)

PERFORMANCE:

4 Sets, 1 Every 4:00:

12 Wide Grip PVC Lat Pull Downs

10 Reverse Grip Barbell Bent Over Row, Building

8 Chin-Ups with :05 Hold at Top on Final Rep

FITNESS:

AMRAP 16

15 Banded Lat Pull Downs

10 Banded Bent Over Row

5 Chin-Ups

HEALTH:

AMRAP 16

10 Banded Lat Pull Downs

10 Single DB Bent Over Row (10/Side)

10 Single DB Bicep Curls (10/Side)

Metcon

Metcon (Time)

PERFORMANCE:

21-15-9

Chest to Bar Pull-Ups | Banded | Jumping

Renegade Rows (50/35) | (35/25) | (25/20)

FITNESS:

21-15-9

Pull-Ups | Banded | Jumping

DB Push-Ups | Push-Ups | Assisted Push-Ups

HEALTH:

21-15-9

DB Curl to Press (25/20) | (20/15) | (15/12)

Push-Ups | Assisted | Incline