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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

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