Perpetual Fitness – CrossFit

Metcon

Metcon (Time)

For time:

400m Run or Row

40 Deadlifts (185/125 | 135/95 |115/80)

400m Run

40 Hang Power Cleans (155/105 | 115/80 | 95/65)

200m Run or Row

20 Push Jerk (135/95 | 95/65 | 75/55)

200m Run or Row

20 Push Press (115/80 | 75/55 | 65/45)

400m Run or Row

40 SDHP (95/65 | 65/45 | 45/35)

400m Run or Row

40 Overhead Squats (75/55 | 45/35 ? 35/25)

Flex

Metcon (No Measure)

TRACKS

CORE

2 Rounds:

20 KB Side Bends

20 Hollow Rocks w/ 1 second hold at top

20 V-ups

PUMP

A. Incline DB Bench Press

3×15 w/ a :03 negative

B. SUPERSET x 3 ROUNDS

20 Close Grip DB Floor Press

20 DB Skull Crushers

CARDIO

4 Rounds

400m Run

40 Double-unders or 40 Mountain Climbers

MOBILITY

Calf Smash: 4-5 minutes each side (starting at 1:15: https://youtu.be/uNzlUHwqPpo)

Banded Ankle Stretch: 2 minutes each side (starting at 2:35 https://youtu.be/uNzlUHwqPpo)