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Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

:30 Butt Kicks / :30 High Knees

EMOM 4

– 10 Scorpions + Max Russian Twist

– 10 Glute Bridges with :02 Pause + Max Hollow Rocks

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1:00 Field Goal Stretch [:30/Side]

1:00 Standing Windmill

1:00 Cross Body Stretch [:30/Side]

Strength

Floor Press

EMOM 6 (:40/:20)

1. Floor Press (50% BW | 40% BW | 30% BW)

2. Reverse Grip Bent Over Row

Metcon (AMRAP – Reps)

EMOM 6 (:40/:20)

1. Ring Dips (Unassisted | Banded | Jumping or Box)

2. Ring Rows (Feet Elevated | 30* | 45*)

Metcon

Metcon (5 Rounds for reps)

Performance:

EMOM 20

1. 21/18 Cal Row

2. 15 Hand Release Push-up (45/35 | 35/25 | 25/15)

3. Max Double Unders / Attempts (1 Attempt = 2 Reps)

3. Rest

Fitness:

EMOM 20

1. 18/15 Cal Row

2. 15 Hand Release Push-up (15/10 | Unweighted | Knees or Bands)

3. Max Plank Jacks (2ct | 1ct | Hold)

3. Rest

Health:

EMOM 20

1. 15/12 Cal Row or Bike

2. 10 Hand Release Push-up (Unweighted | Knees or Bands | Knees / Bands / Incline)

3. Max Russian Twist (4ct | 2ct | 1ct)

3. Rest

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