Perpetual Fitness – CrossFit
Metcon
Tomorrow we have lots of options. Workout 1 has 3 options, or you can Opt for workout 2 which is a little more skill based but will still get the job done. Enjoy!
Metcon (Time)
Option 1.
For time:
50 Burpees
400m Run or Row
100 Russian Twists (2ct)
400m Run or Row
150m Walking Lunges
400m Run or Row
200 Air Squats
400m Run or Row
150m Walking Lunges
400m Run or Row
100 Bicycle Crunches (2ct)
400m Run or Row
50 Burpees
Option 2.
For time:
40 Burpees
200m Run or Row
80 Russian Twists (2ct)
200m Run or Row
120m Walking Lunges
200m Run or Row
160 Air Squats
200m Run or Row
120m Walking Lunges
200m Run or Row
80 Bicycle Crunches (2ct)
200m Run or Row
40 Burpees
Option 3.
For time:
20 Burpees
100m Run or Row
30 Russian Twists (2ct)
100m Run or Row
40 Walking Lunges
100m Run or Row
50 Air Squats
100m Run or Row
40 Walking Lunges
100m Run or Row
30 Bicycle Crunches (2ct)
100m Run or Row
20 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute rope Climb skill work. Then……
AMRAP 20
40 Air Squats | 30 Squat | 20 Squats
200m Run
1 Rope Climb
40 Walking Lunges | 30 lunges | 20 lunges
200m Run
1 Rope Climb