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