Perpetual Fitness – CrossFit

Metcon

Metcon (2 Rounds for reps)

2 Rounds

2:00 DB Walking Lunges

2:00 KB Floor Press

2:00 MB Cleans

2:00 Cal Row

2:00 Rest

Flex

Metcon (No Measure)

TRACKS

LAST CALL

For time:

1000m Row

50 Hang Power Snatches (75/55)

30 Push-ups

CORE

2 Rounds

2:00 DB Sit-ups (w/ feet anchored under DB’s, and one DB across chest)

2:00 DB Side Bends (2 DB’s, alternating right to left)

PUMP

3 Sets

50 Barbell Shrugs (alternate grip each round: close, neutral, snatch)

30 Tricep Kickbacks

10 Reverse Fly w/ Rings

CARDIO

AMRAP 10

100m Sprint

20 Double-unders or Mountain Climbers

MOBILITY

Foam Roll Triceps 2-3 min each side

Lacrosse ball scapulae 2-3 min each side