Perpetual Fitness – CrossFit
JOIN US FOR A SPECIAL EDITION HERO MASH-UP ON SATURDAY! Bring your friends, our friends “Michael” and “Glenn” will be there!
Warm-up
Warm-up (No Measure)
:30 Butt Kicks / :30 High Knees
EMOM 4
– 10 Scorpions + Max Russian Twist
– 10 Glute Bridges with :02 Pause + Max Hollow Rocks
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1:00 Field Goal Stretch [:30/Side]
1:00 Standing Windmill
1:00 MB Chest Opener https://www.youtube.com/watch?v=_RPf5jWqZoc
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AMRAP 5
– 5 Scap Push-Ups
– 5 Banded Pass Throughs
– 5 Deadlifts, Building
– 5 Up Downs
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3:00 PVC Deadlift Drill
Strength
Push-Up (Time)
Performance:
100 | 75 | 50 Perfect Push-Ups
Fitness:
100 | 75 | 50 Perfect Assisted Push-Ups
Health:
50 Perfect Push-Ups on Knees OR 40 Perfect Banded Push-Ups on Knees OR 30 Perfect Incline Push-Ups
Metcon
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Performance:
Option 1: (225/155)
Option 2: (185/135) + Athletic Burpee
Option 3: (135/95) + Up Down
Fitness:
15-12-9-9-12-15
Deadlift (185/135) | (135/95) | (115/80)
Burpees | Athletic Burpees | Up Downs
Health:
12-9-6-6-9-12
Cal Row
Burpees | Up Downs | Incline Push-Up + Step-Up