Perpetual Fitness – CrossFit

Metcon

Metcon (3 Rounds for reps)

3 Rounds (:40 on / :20 off)

DB See Saw Shoulder Press

DBL DB OH Carry, 10m

DB Squats

DB Tall Kneeling to Lunge Front Rack Hold

DB See Saw Row

DB Death March

DB Renegade Row
*Weights increase each movement. Score is total reps each round.

MEN’S WEIGHTS

Option 1: 20 – 25 – 30 – 35 – 40 – 45 – 50

Option 2. 12 – 15 – 20 – 25 – 30 – 35 – 40

Option 3. 10 – 12 – 15 – 20 – 25 – 30 – 35

WOMEN’S WEIGHTS

Option 1: 12 – 15 – 20 – 25 – 30 – 35 – 40

Option 2. 10 – 12 – 15 – 20 – 25 – 30 – 35

Option 3. 5 – 10 – 12 – 15 – 20 – 25 – 30

Flex

Metcon (No Measure)

TRACKS

CORE

3×20 Anchored Ab-mat sit-ups

*anchor feet under 2DB’s, and hold another DB across the chest (35/25).

PUMP

A. SUPERSET x 3

10 DB Incline Bench Press (heavy)

20 DB Incline Bench Press @ 50% of heavy set

B. DB Incline Fly

Accumulate 100 reps @ a light weight. Every break complete 20 skull crushers with the same weight.

CARDIO

4x 400m Repeats

*rest 2:00 between. Try to be within :05 each effort.

STRONG

A. Deadlift

5×3 @ 80-95% of 5RM

*this is a range to be used based on how you’re feeling on this particular day. If you’re feeling hot, load it up. Otherwise take it lighter and focus on good reps.

B.Back Box Squat

3 Attempts @ Max Reps with 95/65

*Rest 1 minute between sets. Use a box that puts you close to parallel when seated.