Perpetual Fitness – CrossFit

Metcon

Metcon (Time)

PERFORMANCE:

30 Min Clock….

3 Rounds of:

25 Body Blasters

50 MedBall Sit-ups (20/14) | (14/12) | (12/10)

75 Russian KBS (53/35) | (35/26) | (26/18)

*accumulate 5000m run or row any way you wish*

**body blaster: burpee, pull-up, knee to elbow**

FITNESS:

30 Min Clock….

3 Rounds of:

20 Burpee –> Jumping Pull-Up –> Hanging Knee Raise

40 MedBall Sit-ups (20/14) | (14/12) | (12/10)

60 Russian KBS (53/35) | (35/26) | (26/18)

*accumulate 4000m run or row any way you wish*

HEALTH:

30 Min Clock….

3 Rounds of:

15 Up Down –> Lat Pull Down –> Banded Crunch

30 BFSU | Crunches | Reverse Crunches

45 Russian KBS (35/26) | (26/18) | (18/15)

*accumulate 3000m run or row any way you wish*