Perpetual Fitness – CrossFit
Metcon
Metcon (Time)
1,000 Meter Row (800 | 700)
Then,
30 Dumbbell Snatches (50/35 | 35/20 | 20/15)
15 Burpee Box Jumps (24/20 | 16/12 | 12/plate)
20 Dumbbell Snatches
10 Burpee Box Jumps
10 Dumbbell Snatches
5 Burpee Box Jumps
Flex
Metcon (No Measure)
TRACKS
LAST CALL
3 rounds for time:
8 Overhead Lunges (95/65 | 65/45 | 45/35)
10 Front Rack Lunges
12 Back Rack Lunges
400m Run
CORE
3 Rounds:
18 Russian Twists (35/25), 2ct
:18 L-hang Hold
18 Single-leg V-ups
:18 L-Hang Hold
PUMP
3 Rounds:
Max DB Incline Bench Press (65/50)
Max DB Incline Bench Press (50/35)
Max DB Incline Bench Press (35/25)
(all 3 weights = 1 round)
*Take 1:00 to transition to each weight; Rest 3:00 between rounds.
2 Rounds:
1-2-3-4…10 reps of:
DB Chest Fly (15/10)
DB Chest Press
*Rest 4 minutes between sets; use light weight
CARDIO
4 Rounds
400m Run or Row or 800m Bike Erg
20 Push-ups
MOBILITY
Foam Roll Triceps 2-3 min each side
Lacrosse ball scapulae 2-3 min each side