Perpetual Fitness – CrossFit

Happy hour this Tuesday @ 5:30PM! Come to Bistro 82 (literally right next to the gym) for 20% off appetizers (+ the owner is working on some other food and drink specials for us)!

In addition to a fun time, we will also be celebrating Catie G’s wedding, Nicole Cook’s soon-to-happen wedding, lots of July Birthdays, a few engagements, and more!

Warm-up

Warm-up (No Measure)

Alternating Tabata (4 rounds):

Air Squats

BFSU

10m Side Shuffle

Scap Pull-ups (2x) / Kip Swings (2x)

Then,

:60 Couch Stretch, each side

:60 Pigeon Stretch, each side

Weightlifting

Back Squat (Every 2:00, climbing)

*We will be scoring two different tasks today (see rep scheme below):

-Heaviest set of 5 reps

-Total weight lifted across all sets

Metcon (Weight)

Back Squat Sets and Reps:

1×15

2×10

3×5

Metcon

Metcon (Time)

4 Rounds For Time:

10 Chest to Bar Pull-ups

15 Hand Release Push-up

20 Dual KB FR Lunges (53/35)
*Lunges done in place, 20 reps total (10/10)