Perpetual Fitness – CrossFit
Aerobic Capacity
800m Run (Time)
Max Effort 800m Run
PERFORMANCE:
800m Run For Time
**IF AN INJURY IS STOPPING YOU FROM RUNNING: 1000m Row or 1600m Bike**
Compare to 10/8/2020
400m Run (Time)
Max Effort 400m Run
FITNESS:
400m Run For Time
**IF AN INJURY IS STOPPING YOU FROM RUNNING: 500m Row or 800m Bike**
Compare to 10/8/2020
200m Run (Time)
HEALTH:
200m Run For Time
**IF AN INJURY IS STOPPING YOU FROM RUNNING: 250m Row or 400m Bike**
Compare to 10/8/2020
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
10x Every 2:00
200m Run
Max Rounds of Cindy:
– 5 Pull-Ups | Banded | Jumping
– 10 Push-Ups | Banded | Knees
– 15 Air Squats | 1/2 Air Squats | 1/4 Air Squats
*Pick up each round where you left off. Score is total Rounds + Reps across all 10 rounds.
FITNESSS:
AMRAP 20
200m Run
2 Rounds of Cindy:
– 5 Pull-Ups | Banded | Jumping
– 10 Push-Ups | Banded | Knees
– 15 Air Squats | 1/2 Air Squats | 1/4 Air Squats
HEALTH:
AMRAP 20
100m Run | 100m Row | 200m Bike
2 Rounds of “Cindy”:
– 5 Lat Pull-Downs
– 10 Elevated Push-Ups
– 15 Box Squats