Perpetual Fitness – CrossFit

Strength

Metcon (Weight)

12:00 Clock

PERFORMANCE:

3 Sets:

Max Kneeling Strict Press with :03 Negative, Left

Max Kneeling Strict Press with :03 Negative, Right

1:00 Rest

FITNESS:

3 Sets:

10 Kneeling Shoulder Press, Left

10 Kneeling Shoulder Press, Right

:30 Plank Hold

1:00 Rest

HEALTH:

3 Sets:

10 Seated Shoulder Press, Left

10 Seated Shoulder Press, Right

:30 Plank Hold

1:00 Rest

Metcon

Metcon (Time)

PERFORMANCE:

1000/800m Row

35 Push Press (50/35) | (40/30) | (35/25)

20 Burpee Box Jump Overs (24/20) | (20/18) | (18/16)

500/400m Row

25 Push Press

15 Burpee Box Jump Overs

250/200m Row

15 Push Press

10 Burpee Box Jump Overs

FITNESS:

3 Rounds:

500/400m Row

25 Push Press (40/30) | (35/25) | (25/20)

15 Burpee Box Jumps (20/18) | (18/16) | (16/12)

HEALTH:

3 Rounds:

250/200m Row

25 DB Bent Over Row (35/25) | (25/20) | (20/15)

15 Up Downs to Step-Up (18/16) | (16/12) | (12/9)