Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

:30 Butt Kicks / :30 High Knees

EMOM 4

– 10 Single Leg Glute Bridge [10/Leg] + Sit-Ups

– 10 Pike Push-Ups + Hollow Rocks

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1:00 Banded Pass Throughs

1:00 Alternating Single Leg RDL

1:00 Alternating Iron Cross

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Group 1:

Get Bar Set for WOD, then:

2 Rounds

– 5 Kip Swings

– 5 Pull-Ups

Group 2:

AMRAP 4

– 4 DB Deadlifts

– 4 DB Hang Cleans

– 4 DB Shoulder Press

– 4 Split Stance Jumps

– 4 Broad Jumps

Metcon

Metcon (Time)

20 minute cap:

Option 1.

50 Pull-Ups

40 DB Clean & Jerks (50/35)

30 Burpee Broad Jumps

20 DB Hang Split Snatch (50/35)

Option 2.

50 Banded Pull-Ups

40 DB Clean & Jerks (35/25)

30 Up Down + Broad Jumps

20 DB Hang Split Snatch (35/25)

Option 3:

50 DB Bent Over Row (25/15)

40 DB Clean & Jerks (25/15)

30 Broad Jumps

20 KBS (26/18)

Outdoor WOD:

50 DB Bent Over Row

40 DB Clean & Jerks

30 Burpee Broad Jumps

20 DB Hang Split Snatch

Core / Midline

Metcon (No Measure)

OPTIONAL AT-HOME CORE FINISHER:

4 Sets:

– :20 Hollow Hold

– 10 Hollow Rocks

– :20 Arch Hold

– 10 Arch Rocks