Perpetual Fitness – CrossFit
Weightlifting
Back Squat (5-5-5-5-5, climbing)
Metcon
Metcon (Time)
50 Back Squats, Tabata Style (135/95 | 95/65 | 65/45)
Then,
3 Rounds of:
20 Unbroken KBS (53/35 | 35/26 | 26/18)
20 Unbroken KB Hollow Rocks (Hollow Rocks | Russian Twists)
*Complete 10m Broad Jumps if break.
Then,
50 Back Squats, Tabata Style
Flex
Metcon (No Measure)
TRACKS
ENCORE
EMOM 12
1st: 1-3 Bar MU’s
2nd: 3 Clean Pulls @ 100% 1RM
3rd: 9 Bar-facing Burpees
CORE
“Tabata” of:
L-hang Flutter Kicks (https://youtu.be/jKGVK0Pcqt4)
Rower Pike-ups (https://youtu.be/6O8kZDgsRmo)
*Tabata is 8 sets of :20 work / :10 rest. Stay at each movement for all 8 sets.
PUMP
20-18-16…2 reps of:
DB Incline Bench Press w/ :03 negative
Push-ups
CARDIO
4 Rounds
250m Row
20 Lateral Bar Hops