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SALTWATER GOSPEL

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

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