Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
100m Run
Down and Back:
Toe Walk
Heel Walk
Walking Lunge
Side Lunge
200m Run
2 Rounds:
10 (each leg) Single Leg RDL
10 Air Squat
10 Up Downs
100m Run
Metcon
Metcon (AMRAP – Reps)
PARTNER 1:
3:00 Clock:
– Max Distance Plate Pinch Carry [Switch Arms As Needed] (45/35)
1:00 Rest/Sanitation/Transition
PARTNER 2:
AMRAP 3:
– 30 Russian Kettlebell Swings
– Max Air Squats in Remaining Time
1:00 Rest/Sanitation/Transition
Metcon (AMRAP – Reps)
PARTNER 1:
3:00 Clock:
– Max Distance OH Waiter Carry (45/35)
1:00 Rest/Sanitation/Transition
PARTNER 2:
AMRAP 3:
– 20 Single Arm KB Floor Press, Left (53/35)
– 20 Single Arm KB Floor Press, Right (53/35)
– Max Push-Ups in Remaining Time
1:00 Rest/Sanitation/Transition
Metcon (AMRAP – Reps)
PARTNER 1:
3:00 Clock:
– Max Distance Plate Gun Walk (45/35)
1:00 Rest/Sanitation/Transition
PARTNER 2:
AMRAP 3:
– 10 Single Arm KB Z Press, Left (53/35)
– 10 Single Arm KB Z Press, Right (53/35)
– Max Russian Twist in Remaining Time
1:00 Rest/Sanitation/Transition