Perpetual Fitness – CrossFit
Skill
Metcon (AMRAP – Reps)
EMOM 9 (:45/:15)
1st: Max chin-ups | assisted | lying
2nd: KB Arm Bar, Rt Arm | Banded Shoulder Opener | Lying Shoulder Opener
3rd: KB Arm Bar, Lt Arm | Banded Shoulder Opener | Lying Shoulder Opener
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
PERFORMANCE:
AMRAP 20
400m Run | 500m Row | 800m Bike
Max Unbroken Pull-Ups
FITNESS:
AMRAP 20
400m Run | 500m Row | 800m Bike
10 Pull-Ups | Banded | Jumping
10 Single Leg V-Ups, 2ct | Single Leg Tuck-Ins, 2ct | Bicycle Crunches, 2ct
HEALTH:
AMRAP 20
200m Run or 250m Row or 400m Bike
10 Assisted Pull-Ups | Lat Pull-Downs | Bent Over Row
10 Bicycle Crunches, 2ct | March Steps, 2ct | Russian Twist, 2ct