Perpetual Fitness – CrossFit
Warm-up (No Measure)
5 minutes on rower, increasing stroke rate by 2 every minute.
15 Banded Press
15 Push ups (toes or knees)
15 Light band Y’s (try to keep
arms a bit more vertical)
Seated Shoulder Press (4×6, across)
Every 3:00; superset with kneeling push press below.
Kneeling DB/KB Push Press (4×10)
Every 3:00; superset with seated strict press above.
12 Ring dips
400m Run / 500m Row
12 Supine ring rows
30 1-arm DB Clean + Jerk (50/35), 15/side