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TIPPIN’ POINT

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)

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