Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 Alternating Rounds (:20 on / :30 off)
R1: Single Unders
R2: Alternating Strict Press (3/3)
:30 Rest
3 Alternating Rounds (:20 on / :30 off)
R1: 5 SU + 5 DU (repeat for :20)
R2: Alternating Push Press (3/3)
:30 rest
3 Alternating Rounds (:20 on / :30 off)
R1: Double Unders
R2: Alternating Push Jerk (3/3)
Metcon
Metcon (Time)
3 Rounds (time)
50 Double Unders
40 Abmat Sit Up
30/25 Calorie Row
10/10 Single Arm DB/KB S2OH (70/45)
**22 Minute Cap**
Skill
Pistols (20-30 Quality Reps )
Review / Skill work of the Pistol Squats!
Take the same mindset as you did for the Ring Muscle Up skill day, come in trying to get 1% better !
We will have scaling options for all skill levels!! Lets Rock Out!!!!