Perpetual Fitness – CrossFit
Happy birthday to the newest newly wed Annie Drapp! Exciting month for you! We hope you have an incredible year filled with laughter, love, and crushing your fitness goals! Happy b-day!!
Happy birthday to the WWE superstar / baddest woman in the league Ashley Sebera! We love having you here and have so much respect for your love of the fitness game!! We hope you have the most amazing day and your best year yet!
Strength
Metcon (Time)
20-18-16-14…2 reps of:
Seated Shoulder Press (45/35 | 20/15 DB’s | 15/10 DB’s)
10-9-8-7…1 reps of:
Barbell Sit-ups (45/35 | 35/25 plate | 25/15 plate)
Metcon
Metcon (AMRAP – Rounds and Reps)
Option 1.
AMRAP 15
20 Deadlifts (135/95)
40 Double-unders
20 KBS (53/35)
40 Double-unders
Option 2.
AMRAP 15
20 Deadlifts (115/80)
40 Mountain Climbers or 10 DU attempts
20 KBS (35/26)
40 Mountain Climbers or 10 DU attempts
Option 3.
AMRAP 15
20 Deadlifts (95/65)
40 Single-unders
20 KBS (26/18)
40 Single-unders
Flex
Metcon (No Measure)
TRACKS
ENCORE
AMRAP 8
1-2-3-etc…
Overhead Squats
Box Jump Overs
CORE
AMRAP 8
1-2-3-etc…
Seated Leg Raises Over KB
SL V-ups
PUMP
AMRAP 8
1-2-3-etc…
Box Dips
Ring Rows
CARDIO
AMRAP 8
1-2-3-etc…
Cal Row or Bike
Side Shuffle, 10m