Perpetual Fitness – CrossFit
SPECIAL EDITION FOURTH OF JULY WOD COMING AT YA ON SATURDAY! Friends and family can join for free, with any donations being given 100% to The Arthritis Foundation!
Warm-up
Warm-up (No Measure)
1:00 Row
EMOM 4
– 10 Alternating Quad Stretch + Max Seal Jacks
– 10 Hamstring Scoops + Max Jumping Jacks
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1:00 Warrior Squats
1:00 Cossack Squats
1:00 Pass Throughs
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10:00 Clock:
5 Reps Banded Partner Squat Therapy
2 Back Squats, Building to WOD Weight
5 Reps Wall Squat Therapy
2 Back Squats
Strength
Back Squat (EMOM 20)
Performance:
9×5 @ 60%, 1x MAX @ 60%
Fitness:
1. 10 Back Squats @ 60%
2. 20 Plank Hip Taps, 2ct
3. Max Double Unders/Double Under Practice
4. Rest
Health:
1. 10 Step-Ups
2. 10 Lateral Step-Ups
3. Plank Hold
4. Rest
Metcon
Metcon (AMRAP – Reps)
Performance/Fitness:
AMRAP 10
1000/800m Row | 800/600m Row | 600/500m Row
75 | 60 | 50 Wall Balls (20/14)
MAX Alternating DB Snatch (50/35) | (35/20) | (20/15)
Health:
AMRAP 10
800/600m Row | 600/500m Row | 500/400m Row
50 Wall Balls | 40 MB Front Squats | 30 MB Push Press
MAX DB Snatch (35/20) | DB Hang Power Snatch (20/15) | DB Hang Power Clean (15/10)