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