Perpetual Fitness – CrossFit

Metcon

Metcon (AMRAP – Reps)

STATION 1.

A. EMOM 8 (:40 on / :20 off)

1st: DB Preacher Curls

2nd: Ring Row to Extension

B. AMRAP 2

Ring Layouts

-Rest 1:00-
*score ring layouts

Metcon (AMRAP – Reps)

STATION 2.

A. EMOM 8 (:40 on / :20 off)

1st: Reverse Barbell Curls

2nd: Landmine Meadows Row

B. AMRAP 2

Cal Bike or Row

-Rest 1:00-
Score cals on bike

Metcon (AMRAP – Reps)

STATION 3.

A. EMOM 8 (:40 on / :20 off)

1st: Prone Reverse Fly

2nd: DB Pull-over

B. AMRAP 2

Banded High Knees (4ct)

-Rest 1:00-
*score banded high knees (4ct)

Metcon (AMRAP – Reps)

STATION 4.

EMOM 8 (:40 on / :20 off)

1st: Seated Alternating DB Hammer Curl

2nd: Reverse Hip Extension

AMRAP 2

L-Sit on boxes
*score accumulated L-sit seconds