Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
:30 High Knees/:30 Butt Kicks
EMOM 4
1. 5 Burpees + Max Gate Swings
2. 10 Jumping Jacks + Max Inchworm
:30 Left Banded Hamstring Stretch
:30 Left Banded Hip Opener Stretch
:30 Right Banded Hamstring Stretch
:30 Right Banded Hip Opener Stretch
AMRAP 5
– 5 Reverse Lunges
– 5 Side Lunges
– 5 Good Mornings
– 5 Deadlifts
– 5 Glute Bridge
Metcon
Metcon (AMRAP – Reps)
5 Rounds, 1 Round Every 4:00
30 Butterfly Sit-Ups | Crunches | Reverse Crunches
20 Deadlifts (115/80) | (95/65) | (75/55)
10 Front Rack Lunge (115/80) | (95/65) | (75/55)
Max Back Squat (115/80) | (95/65) | (75/55) in remaining time
*Score is total back squats*