Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
• Row 2-min, easy
• 1-min Squat hold w/ back against wall
• 10 Wall slides (Video: https://youtu.be/spdjr7xbHXM?t=7s)
• Row 2-min, faster
• 10 Scorpions w/ a 5-sec pause at each side
• 10 Reverse snow angels (Video: https://youtu.be/ijr9vR9QLIM?t=1m17s)
Metcon
Metcon (AMRAP – Rounds and Reps)
Option 1.
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Option 2.
AMRAP 20:
7 Power Cleans (95/65)
7 Burpees
200 Meter Run
Option 3.
AMRAP 20:
7 Hang Power Cleans (75/55)
7 Up Downs
200 Meter Run