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Perpetual Fitness – CrossFit
Strength
Metcon (4 Rounds for reps)
PERFORMANCE:
4 Sets on a 12:00 Clock:
– 15 DB FLY Press @ :02 negative
– 15 Reverse Dips
– Max Unbroken Push-ups
FITNESS:
4 Sets on a 12:00 Clock:
– 15 DB FLY Press
– 15 Dips
– Max Unbroken Banded Push-ups
HEALTH:
4 Sets on a 12:00 Clock:
– 10 DB FLY Press
– 10 Dips
– Max Unbroken Banded Push-ups on Knees
Metcon
Metcon (5 Rounds for reps)
PERFORMANCE:
5 x AMRAP 2
50 Double-unders | 40 Double & Single Under Mix | 30 Double Under Attempts
15 Hang Power Cleans (135/95) | (115/80) | (95/65)
Max Toes-to-bar | Knee to Chest | Hanging Knee Raises in remaining time
*Rest 1:00 between rounds.
FITNESS:
5 x AMRAP 2
40 Double & Single Under Mix | 30 Double Under Attempts | 40 Penguin Hops
10 Hang Power Cleans (95/65) | (75/55) | (65/45)
Max Knee to Chest | Hanging Knee Raises | Evil Wheels in remaining time
*Rest 1:00 between rounds.
5 x AMRAP 2
40 Mountain Climbers, 4ct | 2ct | 1ct
15 Double DB Hang Power Cleans (35/25) | (25/20) | (20/15)
Max Dragonflies | Leg Lifts | Reverse Crunches in remaining time
*Rest 1:00 between rounds.