Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

:30 Butt Kicks / :30 High Knees

EMOM 4

– 10 Single Leg Glute Bridge [10/Leg] + Max Sit-Ups

– 10 Push-Ups + Max Hollow Rocks

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1:00 Cobra Pose

1:00 Ankle Circles [:30/Side]

1:00 Rolling V-Series

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AMRAP 5:

Add Weight Each Set:

– 5 Deadlifts

– 5 Power Cleans

– 5 Front Squats

– 5 Reverse Lunges

– 5 Single Leg V-Ups

Weightlifting

Front Squat (5×5, Building)

5 Sets, 1 Set Every 2:00

– Start at ~50% of Previous 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 CLOCK:

Buy-In:

100 | 80 | 60 Push-Ups

AMRAP with (155/105) | (115/80) | (75/55) in remaining time of:

– 20 Deadlifts

– 10 Power Cleans

– 5 Front Rack Lunges (5/Leg)

Core / Midline

Metcon (No Measure)

AT-HOME CORE FINISHER:

AMRAP 5

10 Flutter Kicks, 2ct

10 Reverse Crunches

10 Hollow Rocks

10 Vertical Leg Crunches