Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Cardio Choice

AMRAP x 3 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

Group 1

3 min:

5 Scap Pull-Ups

5 Kip Swings

5 Pull-Ups

**Get bands and boxes set up for the workout**

5 MB Front Squat

5 MB Press

5 Wall Balls

Group 2

AMRAP 3

3 Jump Shrug, L

2 Jump Shrug High Pull, L

1 DB Snatch, L

5 Russian KBS

3 Jump Shrug, R

2 Jump Shrug High Pull, R

1 DB Snatch, R

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 DB Snatch (50/35) | (35/20) | (20/15)

20 Russian KBS (52/35) | (35/26) | (26/18)

Rest 2:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Pull-ups

20 Wall Balls (20/14) | (14/12) | (12/10)