Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Line Hops

EMOM 4:

20 Jumping Jacks + Banded Upright Row

20 Air Squats + Banded Good Mornings

1:00 Lying Field Goal Chest Stretch (:30/Side)

1:00 Childs Pose (:30/Side)

1:00 Alternating Iron Cross

AMRAP 5

5 Banded Floor Press

5 Scap Push-Ups

5 Banded Row

5 Banded Pass Throughs

Strength

Metcon (AMRAP – Reps)

EMOM 6

1. 10 Floor Press (115/80) | (95/65) | (75/55)

2. Max Unbroken Push-Ups
2:00 Rest

Metcon (AMRAP – Reps)

EMOM 6

1. 10 Bent Over Row (115/80) | (95/65) | (75/55)

2. Max Unbroken Banded Pull-Aparts
2:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Devils Press (35/20) | Double DB Swing (25/20) | Up Downs

10 Renegade Rows (35/20) | From Knees (25/20) | Bent Over Row Per arm (15/10)

15 DB Cleans (35/20) | (25/20) | (15/10)