Perpetual Fitness – CrossFit
Skill
Toes-To-Bar
PERFORMANCE:
Working through Toes-To-Bar Progressions
EMOM 12
1. Hollow Hold on Ground
2. Arch Hold on Ground
3&4. Beat Swings
5&6. Kipping Levers
7&8. Knee Raises
9&10. Knees to Chest
11&12. Toes To Bar
FITNESS:
EMOM 12
1. 20 Crossover Crunches (10 each side)
2. 20 Alternating Single Leg V-Ups (10 each side)
3. 20 Plank Leg Raises (10 each side)
4. Max Crab Hold
HEALTH:
EMOM 12
1. 20 Standing Crossover Crunches (10 each side)
2. 20 Alternating Downward Dog Crunches (10 each side)
3. 20 Bird Dogs (10 each side)
4. Max Glute Bridge Hold
Metcon
Metcon (Time)
PERFORMANCE:
100-80-60-40-20
Double Unders | Seconds of Attempts | Alternating Single and Double Unders
25-20-15-10-5
Power Cleans (115/80) | (95/65) | (75/55)
FITNESS:
5 Rounds:
40 Double Unders | Seconds of Attempts | Alternating Single & Double Unders
12 Hang Power Cleans (95/65) | (75/55) | (65/45)
HEALTH:
5 Rounds:
40 Single Unders | Plate Hops | Plank Jacks
12 DB Hang Power Cleans (35/25) | (25/20) | (20/15)