Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds @ each station:

Easy Row

Active Spidermans

Medium Row

Active Samson Stretch

Faster Row

Push-up to Down Dog

Then,

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Push Press (Heavy set of 5 reps)

12 minutes to build to a heavy set of 5.

Metcon

Metcon (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35; alternate arms every 5 reps)