Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Seconds Active Samson
30 Seconds Pigeon Pose (Each Side)
30 Seconds Active Divebombers
30 Seconds Romanian Deadlifts
DIVE BOMBERS: https://www.youtube.com/watch?v=y94uWhVJ3D4
ACCESSORY STRENGTH
Metcon (No Measure)
3 Rounds
10 YTW (10 Reps each position)
:30 Scapular Circles
:30/Side Bird Dogs
BIRD DOGS: https://www.youtube.com/watch?v=k2azbhhuKuM
SCAPULAR CIRCLES: https://www.youtube.com/watch?v=QJW70DxUcqY
YTW: https://www.youtube.com/watch?v=SRo-mBPFBYY
Metcon
Metcon (AMRAP – Reps)
BARBELL +/- PERFORMANCE
8-12 Rounds:
:20-Seconds Deadlifts (135/95)
:10-Seconds Rest
:20-Seconds Hang Power Clean (135/95)
:10-Seconds Rest
DB/KB/MB +/- FITNESS
8-12 Rounds:
:20-Seconds Double DB DL | Single DB Deadlift + Hang Power Snatch [Clean], Right
:10-Seconds Rest
:20-Seconds Double DB Hang Power Clean | Single DB Deadlift + Hang Power Snatch [Clean], Left
:10-Seconds Rest
NO EQUIPMENT +/- HEALTH
8-12 Rounds:
:20-Seconds Single Leg Deadlift to High Knee, Left
:10-Seconds Rest
:20-Seconds Single Leg Deadlift to High Knee, Left
:10-Seconds Rest
SINGLE LEG DEADLIFT TO HIGH KNEE: https://www.youtube.com/watch?v=3yWZfd-Q0QA
Flex
Metcon (Time)
CORE
4 Rounds:
:20 Hollow Hold
10 Hollow Rocks
:20 V-Sit Hold
10 V-Ups
Metcon (4 Rounds for time)
AEROBIC CAPACITY/RUN
Every 4:00 for 16:00 [4 Sets]
-200m Run Hard
-12x Hang Power Clean (75/55) | DB Hang Power Clean | Russian KBS
-30x Double Unders | 30 Penguin Hops | 60 Single Unders | 60 Pogo Hops