Perpetual Fitness – CrossFit
Weightlifting
Back Squat
On a 15 minute clock complete:
PERFORMANCE:
8 Sets of 4 Back Squats @ 65%
*On Set 8, Complete AMRAP*
FITNESS:
4 Sets of:
8 Back Squats @ 50%
16 Split Squats [8 each leg] with :02 pause at bottom
24 Frog Jump Plank [https://www.youtube.com/watch?v=voSWNgOIyCU]
HEALTH:
4 Sets of:
8 Box Squats
16 Step-Ups [16/Leg]
24 Glute Bridges
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
AMRAP 15
11 Cal Row
22 Wall Balls (20/14) | (14/12) | (12/10)
*5 Toes-to-bar every break/transition*
FITNESS:
AMRAP 15
11 Cal Row or Bike
22 Wall Balls (14/12) | (12/10) | (10/8)
33 MB Russian Twist, 1ct | Unweighted, 2ct | Unweighted, 1ct
HEALTH:
AMRAP 15
9 Cal Row or Bike
18 DB Front Squats or Push Press (25/20) | (20/15) | (15/12)
27 DB Side Bends, 1ct (25/20) | (20/15) | (15/12)