Perpetual Fitness – CrossFit

ACCESSORY STRENGTH

Metcon (4 Rounds for reps)

Tabata (:20/:10) x8 at Each Station Before Moving On, 1:00 Rest Between Stations

1. SA KB Floor Press

2. Banded Seated Row

3. SA KB Floor Press

4. Body Saw | Plank Hold

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

3 Rounds

1:00 Strict Pull-ups | Strict Banded Pull-Ups | Eccentric Pull-Ups

1:00 Hand Release Push-Up | Banded HRPU | Knee HRPU

1:00 Hang Power Snatch (95/65) | (75/55) | (65/45)

1:00 Barbell Jump Squats (95/65) | (75/55) | (65/45)

1:00 Rest

FITNESS:

3 Rounds

1:00 Kipping Pull-ups | Banded Pull-Ups | Jumping Pull-Ups

1:00 Push-Ups | Banded | Knees

1:00 Hang Power Snatch (75/55) | (65/45) | (45/35)

1:00 Barbell Jump Squats (45/35) | Jump Squats | Air Squats

1:00 Rest

HEALTH:

3 Rounds

1:00 Banded Lat Pull-Downs | Ring Rows | DB Bent Over Row

1:00 Push-Ups | Banded | Knees

1:00 Kettlebell Swings (35/26) | (26/18) | Russian Kettlebell Swings

1:00 Air Squats | Box Squats | Step-Ups

1:00 Rest