Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
Partner 1
AMRAP 3
10 plate hops
10 plate g2o
10 OH plate step ups
Partner 2
AMRAP 3
10 Goblet squats (light)
10 KB Halos
10 DB Arnold Press
*Then switch
THEN 3 Rounds
P1: 2 Wall Walks w/ Push ups
P2: 6 Hanging Leg Raises
Weightlifting
Back Squat (5×3)
Every ~3:00. Can either build to a heavy or keep the same weight throughout!
Focus on keeping the midline rock solid and weight distributed through the feet
Front Rack Step Back Lunge (3×12)
*6 reverse lunges per side. Can either climb to a heavy set or keep the same weight throughout!
Metcon
Metcon (AMRAP – Reps)
Alternating Tabata x 8 Minutes ( :20 on / :10 off )
Back Squat (45/35)
Toes-to-bar
*score is lowest number of reps for each movement, combined.