Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Skater Hops
EMOM 4
– 10 Alternating Knee to Chest Stretch [5/side] + Max High Knees
– 10 Straight Leg Kicks [10/Side] + Max Gate Swings
1:00 Alternating Warrior Squats
1:00 Downdog + Pedal
1:00 Side Groiners [:30/Side]
AMRAP 5
– 100m Run
– 10 Air Squats
– 10 Alternating Side Lunges [5/Side]
Strength
Back Squat (Build to *CURRENT* Heavy Set of 5)
5 Sets, 1 Set Every 2:00
– 5 Back Squats, Building
2:00 Rest/Transition After Final Set
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
On a 10:00 Clock, re-test your 1 mile | 1200m | 800m Run
Core / Midline
Metcon (Time)
OPTIONAL AT-HOME CORE FINISHER:
3 Rounds:
10 High Crunches
20 Reverse Crunches
:30 Plank | Left Plank | Right Plank