Perpetual Fitness – CrossFit

Today we have many options. If you have not yet completed any of the 4 fitness tests, that is your main priority:

1. 5k, 2 Mile, or 1 Mile Run
2. 5RM Deadlift
3. 50 Air Squats for Time
4. 1RM Power Snatch

If you have completed all of those, you have the option of the workout below or the distance workout/run that is part of our 8 week program. Have fun!

5. MetCon (Below)
6. Distance Run (based on training plan):
1 Mile: 1.5 miles at :30/mile slower than mile pace
2 Mile: 3 miles at :30/mile slower than 2 mile pace
3. 5k: 4 mile run @ :30/mile slower than previous 5k pace

Warm-up

Warm-up (No Measure)

3 Rounds

– 10 PVC Pass Throughs (L, R, C)

– 10 PVC Good Mornings

– 10 Air Squats

– 10 Leg Swings

– 1 Rope Climb or 3 Lay to Stand

Metcon

Metcon (Time)

Option 1.

For time:

100 squats

15-ft. rope climb, 4 ascents

75 squats

15-ft. rope climb, 3 ascents

50 squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent

Option 2.

For time:

80 squats

15-ft. rope climb, 3 ascents

60 squats

15-ft. rope climb, 2 ascents

40 squats

15-ft. rope climb, 1 ascent

20 squats

15-ft. rope climb, 1 ascent

Option 3.

For time:

60 squats

4 rope climbs, lying to standing

45 squats

3 rope climbs, lying to standing

30 squats

2 rope climbs, lying to standing

15 squats

1 rope climb, lying to standing