Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
:30 Butt Kicks / :30 High Knees
EMOM 4
– 10 Scorpions + Max Russian Twist
– 10 Glute Bridges with :02 Pause + Max Hollow Rocks
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1:00 Field Goal Stretch [:30/Side]
1:00 Standing Windmill
1:00 Cross Body Stretch [:30/Side]
Strength
Floor Press
EMOM 6 (:40/:20)
1. Floor Press (50% BW | 40% BW | 30% BW)
2. Reverse Grip Bent Over Row
Metcon (AMRAP – Reps)
EMOM 6 (:40/:20)
1. Ring Dips (Unassisted | Banded | Jumping or Box)
2. Ring Rows (Feet Elevated | 30* | 45*)
Metcon
Metcon (5 Rounds for reps)
Performance:
EMOM 20
1. 21/18 Cal Row
2. 15 Hand Release Push-up (45/35 | 35/25 | 25/15)
3. Max Double Unders / Attempts (1 Attempt = 2 Reps)
3. Rest
Fitness:
EMOM 20
1. 18/15 Cal Row
2. 15 Hand Release Push-up (15/10 | Unweighted | Knees or Bands)
3. Max Plank Jacks (2ct | 1ct | Hold)
3. Rest
Health:
EMOM 20
1. 15/12 Cal Row or Bike
2. 10 Hand Release Push-up (Unweighted | Knees or Bands | Knees / Bands / Incline)
3. Max Russian Twist (4ct | 2ct | 1ct)
3. Rest