Perpetual Fitness – CrossFit

Be ready to share your Bright Spot of the week in class today! It’s time to celebrate you!

Weightlifting

Shoulder Press

Metcon (3 Rounds for time)

PERFORMANCE:

Every 4:00 x 3 Rounds:

5 Shoulder Press

400m Run

*R1: 65% R2: 75% R3: 85%*

FITNESS:

AMRAP 12

5 Shoulder Press, Building

10 DB Lateral Raises

400m Run

HEALTH:

AMRAP 12

5 Shoulder Press, Building

10 DB Lateral Raises

200m Run or Row

Metcon

Metcon (Time)

PERFORMANCE:

80–40-20-10 reps of:

Wall Balls (20/14) | (14/12) | (12/10)

BFSU | Bent Leg Sit-Ups | Straight Leg Sit-Ups

*200m run after each round*

FITNESS:

4 Rounds:

25 Wall Balls (20/14) | (14/12) | (12/10)

25 BFSU | Bent Leg Sit-Ups | Straight Leg Sit-Ups

200m Run or Row

HEALTH:

4 Rounds:

20 Wall Balls | MB Front Squats | MB Presses

20 Plank Jacks | Crunches |Reverse Crunches

200m Row or 400m Bike