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ALL DAY ALL NIGHT

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

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