Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

:30 High Knees / :30 Butt Kicks

EMOM 4

1. 5 Up Downs + Max Alternating Samson Stretch

2. 5 Mountain Climbers + Max Pigeon Stretch, L

3. 5 Mountain Climbers + Max Pigeon Stretch, R

4. 5 BFSU + Max Rolling V Series

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

1 to 10 to 1 Reps (Pyramid with Multipliers) of:

1 Burpee | Athletic Burpee | Up Down

2 Mountain Climbers | Step-Ups | Lunges

3 BFSU | Feet Anchored Sit-Ups | Crunches
The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers. So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.

Core / Midline

Metcon (No Measure)

3 Sets:

:45 L-Sit (Hold attempts during the 45 sec)

:45 Back Plank

•30 sec Rest