Perpetual Fitness – CrossFit

Perpetual Fitness Pullup Progressions – Karate Belt Levels:
https://perpetualfitnesscle.com/perpetual-fitness-pullup-progressions-karate-belt-levels/

Gymnastics

Strict Pullup (10 Minutes)

Karate Belt Color System…find your color, and note what the next step is in your progression.

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE

AMRAP 20

5 Rounds of “Cindy”

100 Double-unders (50 DU’s | 20 Attempts)

*Score is total reps completed including DU’s.

FITNESS

AMRAP 20

Rounds of “Cindy”

*Every 2 minutes complete 20 Tuck Jumps (High Knees | MB Toe Taps, 2ct)

*Score is total reps including Tuck Jumps | High Knees | Toe Taps

HEALTH

AMRAP 20

5 Eccentric Push-ups @ :05 (Knees | Inverted)

10 Cal Row or Bike

15 Banded Lat Pull-downs

*Every 2 minutes complete 20 Single-unders (High Plank Shoulder Taps | Plate Taps)

*Score is total reps including Singles | Shoulder Taps | Plate Taps.
“Cindy”

5 Pull-ups (Banded | Jumping)

10 Push-ups (Banded | Knees + Band)

15 Air Squats (Box Squats | 1/2 Squats)