Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up

EMOM 5 Row (:30 on/ :30 off)

2 Rounds

15 Banded Press

10 Banded Pull Apart

Then

2 Rounds

10 MB Jumping Jack Press

10 MB Power Squat to Press

Weightlifting

Floor Press Tempo (3-3-1) (5 x 3 )

3 Seconds Down, 3 Second Pause, 1 Second Up
Rest :90 between each set

Metcon

Metcon (Time)

3 rounds

50 DU / 100 SU

30 cal row

20 DB push press (50/35)

*Active rest 2 minutes

1 air squat every 3 seconds
Once you finish each round you will follow the clock on your own for the active rest 2 minute