Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes on rower, increasing stroke rate by 2 every minute.

Then,

2 rounds

15 Banded Press

15 Push ups (toes or knees)

15 Light band Y’s (try to keep

arms a bit more vertical)

Weightlifting

Seated Shoulder Press (4×6, across)

Every 3:00; superset with kneeling push press below.

Weightlifting

Kneeling DB/KB Push Press (4×10)

Every 3:00; superset with seated strict press above.

Metcon

Metcon (Time)

3 Rounds:

50 Double-unders

12 Ring dips

400m Run / 500m Row

12 Supine ring rows

30 1-arm DB Clean + Jerk (50/35), 15/side