Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 6

1 Round Easy, 1 Round Fast:

10 Step-ups

8 Push-up to Down Dog

6 Cal Bike

Weightlifting

DB Floor Press Tempo (4x 8-12 reps)

(3-0-3-0) *Lower for 3 seconds, 0 second pause, lift for 3 seconds, 0 second pause*
Superset w/ 5 Single Arm Ring Rows each Arm

*1 set every 3:00*

Metcon

Metcon (Time)

10 Rounds:

10/8 Calorie Bike or Row

10 Russian KB Swing (1.5/1)

10 Goblet Squats (1.5/1)
*20 min cap*