Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Skater Hops
EMOM 4
– 10 Air Squats + Max Banded Pull Aparts
– 10 Push-Ups + Max Alternating Crab Reach
1:00 Side Groiners (:30/Side)
1:00 Upper Trapezius Stretch (:30/Side)
1:00 Side Lying Quad Stretch (:30/Side)
AMRAP 5
– 5 Deadlift
– 5 Hang Muscle Clean
– 5 Elbow Rotations Each Arm
– 5 Shoulder Press
– 5 Jump Squats
Alternating Crab Reach: (https://youtu.be/gOAvTKW8atM)
Side Groiner: (https://youtu.be/LswriWzK4ng)
Upper Trapezius Stretch: (https://www.youtube.com/watch?v=MiJ2FjQt6xY)
Side Lying Quad Stretch: (https://www.youtube.com/watch?v=SapC8SML6mc)
Metcon
Metcon (AMRAP – Reps)
E2MOM 20:
0-2: 1 Bear Complex (115/85) | (75/55) | (45/35) + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
2-4: 2 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
4-6: 3 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
6-8: 4 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
8-10: 5 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
10-12: 6 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
12-14: 7 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
14-16: 8 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
16-18: 9 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
18-20: 10 Bear Complex + Max Single Leg V-Ups | Dead Bugs | Bicycle Crunch
If you reach a point where you can no longer complete the indicated reps within the 2 minutes, the workout becomes an AMRAP.
Bear Complex:
– Power Clean
– Front Squat
– Push Press to Behind the Head
– Back Squat
– Push Press bringing barbell forward
Core / Midline
Metcon (No Measure)
Optional Core Finisher:
Complete 3 sets of:
•40s Front Scale to Back Scale (Each side) *Hold the end ROM for 3-5 seconds before transitioning to the next position
•30s Pallof Press (Each side)
Front to Back Scale: https://www.youtube.com/watch?v=w_jo73FGrxg
Pallof Press: https://www.youtube.com/watch?v=nFspBRHke4w