Perpetual Fitness – CrossFit
Today is what separates CrossFit from every other fitness program around….it is a classic example of skill development/complexity, followed by 20 minutes of intensity all in the same class!
Warm-up (No Measure)
2 rounds (split into 3 groups, rotate each minute)
3 Box step-ups
3 Up-downs (no jump, no push-up)
3 kip swings or active hang :10
3 push-up to down dog
Cals on bike or rower (70-80% effort)
*:30 rest after final station, repeat for second round
Muscle-ups (15 Minute Skill Sesh!)
Newer athletes: your goal is learning and feeling out the positions; your focus should be on holding and maintaining the false grip and hitting each position. Have fun with this!
Experienced athletes: your goal is fine-tune each phase of this glorious movement, hitting each position with exact precision. Doing so will help you string more and more together and/or help you get your first strict MU!
**Everyone, regardless of fitness level, should be learning how to pull, transition, and press!**
Metcon (AMRAP – Rounds and Reps)
20/16 Cal Row / Bike
2 Ring Muscle-ups
20 box jump overs (24/20)
Today we are blending lower complexity movements with the MU, a complex movement. A mix like this, in this time domain, allows everyone to get a great workout and plenty of practice!