Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Skater Hops
EMOM 4
– 10 Elbow Rotations + Max Pass Throughs
– 10 Gate Swings + Max Alt Single Leg RDL
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1:00 Alt DownDog + Toe Touch
1:00 World’s Greatest Stretch [:30/Side]
1:00 Alt Iron Cross
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EMOM 4
1. 4 Jump Shrug, 3 Jump Shrug + High Pull
2. 3 Hang Power Snatch + 2 Overhead Squat
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AMRAP 5
– 5 SDHP
– 5 Front Squats
– 5 Push Press
*Increase weight each round*
Metcon
Metcon (Time)
For Time:
Performance:
30 Sumo Deadlift High Pull (75/55) | (65/45) | (45/35)
30 Hang Power Snatch
30 Overhead Squat
30 Hang Squat Snatch
Rest 3:00
30 Hang Power Clean (95/65) | (75/55) | (65/45)
30 Front Squat
30 Push Press
30 Thrusters
Fitness:
30 Sumo Deadlift High Pull (75/55) | (65/45) | (45/35)
25 Hang Power Snatch
20 Overhead Squat
15 Hang Squat Snatch
Every 2:00 Complete 20 Mountain Climbers (4ct | 2ct | 1ct)
Rest 3:00
30 Hang Power Clean (75/55) | (65/45) | (45/35)
25 Front Squat
20 Push Press
15 Thrusters
Every 2:00 Complete 20 Bicycle Crunches (4ct | 2ct | 1ct)
Health:
20 KB Sumo Deadlift High Pull | Deadlift | High Pull
20 Alternating Hang DB Snatch | Single Arm DB Push Press | Good Morning
20 DB Overhead Squat | DB OH Step-Up | Step-Up
Rest 3:00
20 DB Hang Power Clean | Shoulder Shrugs | Deadlift
20 Goblet Squat | DB Step-Up | Step-Up
20 DB Thruster | DB Push Press | Air Squat