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
Strength
Metcon (No Measure)
TABATA (:20/:10) x8 with 1:00 Rest Between Movements
Banded Hammer Curls
Banded Upright Row
Banded Face Pulls
Metcon
Metcon (Time)
PERFORMANCE:
40 DB Snatches (50/35) | (35/20) | (20/15)
100m OH DB Carry
20 DB Snatches
100m OH DB Walking Lunges
40 DB Snatches
100m OH DB Carry
FITNESS:
30 DB Snatches (35/20) | (20/15) | (15/12)
100m OH DB Carry
10 DB Snatches
100m Front Rack DB Walking Lunges
30 DB Snatches
100m OH DB Carry
HEALTH:
30 Hang DB Snatches | DB Cleans | Hang DB Cleans (20/15) | (15/12) | (12/10)
100m Front Rack DB Carry
10 Hang DB Snatches | DB Cleans | Hang DB Cleans
100m Suitcase DB Walking Lunges
30 Hang DB Snatches | DB Cleans | Hang DB Cleans
100m Front Rack DB Carry