Perpetual Fitness – CrossFit

Core / Midline

Metcon (Time)

3x ME Plank holds
Today is focusing on our core stability throughout the midline. You have 3 ME (Max Effort) plank holds, resting 45 seconds btwn sets. Your score will be total time accumulated holding the plank

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP

ME Cal Row

2 min Rest

4 Min AMRAP

ME DU

2 min Rest

4 Min AMRAP

ME Run (Every 100m = 1 rep)

*ME = Max Effort
today’s workout will be scored by total number of reps accumulated throughout all 3 AMRAP’s. Each working period will be 4 minutes, with a 2 minute rest. Our first working effort is ME cal row…this should be approached at a 1k pace. Moving onto DU, you should look to do moderately large sets, resting just enough so that the shoulders can recover. Lastly, you should look to keep the same pace for the run as you did for the rowing.