Perpetual Fitness – CrossFit
Metcon
Metcon (5 Rounds for reps)
PERFORMANCE:
5 Sets, 1 Every 4:00 (3:00 Work, 1:00 Rest)
– 10m OH Walking Lunges (50/35) | (35/25) | (25/20)
– 20 DB Push Press (10/arm)
– 10m OH Walking Lunges
– 20 DB Step-ups (24/20) | (20/18) | (18/16)
– Max Alt. DB Snatch in remaining time.
*1:00 Rest Between Sets.
FITNESS:
5 Sets, 1 Every 4:00
– 10m Front Rack Walking Lunges (35/25) | (25/20) | (20/15)
– 20 DB Push Press (10/arm)
– 10m Front Rack Walking Lunges
– 20 DB Step-ups (20/18) | (18/16) | (16/12)
– Max Alt. DB Snatch in remaining time.
*1:00 Rest Between Sets.
HEALTH:
5 Sets, 1 Every 4:00
– 10m Walking Lunges | 10/Leg Reverse Lunges | 10/Leg Single Leg Glute Bridges
– 10 DB Shoulder Press (5/arm) (25/20) | (20/15) | (15/12)
– 10m Walking Lunges | 10/Leg Reverse Lunges | 10/Leg Single Leg Glute Bridges
– 10 (18/16) | (16/12) | (12/9)
– Max Alt. Hang DB Snatch or Clean in remaining time.
*1:00 Rest Between Sets.