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TINTED EYES

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

:30 Butt Kicks

1:00 Quad Stretch (:30/Side)

:30 High Knees

1:00 Alternating Knee to Chest

:30 Jumping Jacks

1:00 Pat on the Back Stretch

:30 Seal Jacks

1:00 Cross Body Stretch (:30/Side)

:30 Line Hops

1:00 Down-Dog + Pedal

:30 Mountain Climbers

1:00 Groiner Hold (:30/Side)

:30 Alternating Straight Leg Raise

1:00 Figure 4 Stretch (:30/Side)

:30 Sit-ups

1:00 Cobra Pose

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

1:00 DB Bear Crawl, 5m (50/35) | (35/20) | (20/15)

1:00 DB Shuttle Run, 10m (50/35) | (35/20) | (20/15)

1:00 DB OH | Front Rack | Suitcase Lunge, 5m (50/35) | (35/20) | (20/15)

1:00 DB Side Shuffle, 10m (50/35) | (35/20) | (20/15)

1:00 DB Step-Up (24/20) | (20/16) | (16/12)

1:00 Rest

FITNESS:

1:00 DB Bear Crawl, 5m (35/20) | (20/15) | Bodyweight

1:00 DB Shuttle Run, 10m (35/20) | (20/15) | Bodyweight

1:00 DB Front Rack | Suitcase Lunge, 5m (35/20) | (20/15) | Bodyweight

1:00 DB Side Shuffle, 10m (35/20) | (20/15) | Bodyweight

1:00 DB Step-Up (20/16) | (16/12) | (12/Plate)

1:00 Rest

HEALTH:

1:00 Mountain Climber, 4ct | 2ct | 1ct

1:00 High Knees, 4ct | 2ct | 1ct

1:00 Glute Bridges

1:00 High Crunch | Crunch | Reverse Crunch

1:00 Step-Up (16/12) | (12/Plate)

1:00 Rest

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