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)