Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

:30 Butt Kicks

1:00 Quad Stretch (:30/Side)

:30 High Knees

1:00 Alternating Knee to Chest

:30 Jumping Jacks

1:00 Pat on the Back Stretch

:30 Seal Jacks

1:00 Cross Body Stretch (:30/Side)

:30 Line Hops

1:00 Down-Dog + Pedal

:30 Mountain Climbers

1:00 Groiner Hold (:30/Side)

:30 Alternating Straight Leg Raise

1:00 Figure 4 Stretch (:30/Side)

:30 Sit-ups

1:00 Cobra Pose

Metcon

Metcon (3 Rounds for time)

Every 6 Minutes x 3 Rounds:

Option 1.

– 27 Cal Row

– 21 DB Step-Ups (50 on 24 in/35 on 20in)

– 15 Toes-to-Bar

Option 2.

– 21 Cal Row

– 15 DB Step-Ups (35 on 20in/25 on 16in)

– 9 Knee-to-Chest

Option 3.

– 15 Cal Row

– 9 Step-Ups (16/plate)

– 6 V-ups / Tuck-Ins

Accessory

Metcon (No Measure)

Optional Core Work:

EMOM 8 (:40/:20)

1. Plank Jacks

2. Plank Hold