Perpetual Fitness – CrossFit
Aerobic Capacity
Metcon (Distance)
1 Min Row for distance
2 Min Rest
P1: 0:00 – 1:00
P2: 1:30 – 2:30
P1: 3:00 – 4:00
Etc…
Workout is complete once you and your partner accumulate
PERFORMANCE: 3000m Row
FITNESS: 2000m Row
HEALTH: 1000m Row
Metcon
GANGSTA’S PARADISE (5 Rounds for time)
PERFORMANCE:
5 Rounds, 1 Every 5:00:
21/18 Cal Row
15 Lateral Burpees Over Bar | Athletic Burpees | Up Downs
9 Thrusters (95/65) | (75/55) | (65/45)
FITNESS:
5 Rounds, 1 Every 5:00:
18/15 Cal Row
12 Burpees | Athletic Burpees | Up Downs
6 Thrusters (95/65) | (75/55) | (65/45)
HEALTH:
5 Rounds, 1 Every 5:00:
15/12 Cal Row
9 Up Downs | Plank Jacks, 2ct | Push-Up to Down Dog
6 Thrusters (45/35) | Front Squats (45/35) | Push Press (45/35)