Perpetual Fitness – CrossFit
Join us Saturday, July 4th, at 9:30 am for a special HERO MASH-UP WOD! Friends and family are welcome to join!
Warm-up
Warm-up (No Measure)
1:00 Line Hops
EMOM 4:
20 Jumping Jacks + Banded Upright Row
20 Air Squats + Banded Good Mornings
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1:00 Banded Pass Throughs
1:00 Pat on Back Stretch [:30/Side]
1:00 Cobra Pose
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AMRAP 7:
3 Strict Shoulder Press, Building
5 Push Press
8 BFSU
Metcon
Metcon (Time)
PERFORMANCE
25 Shoulder Press (95/65 | 75/55 | 65/45)
50 Sit-ups
75 Double-unders | 50 DU’s | 20 Attempts
25 Push Press (115/80 | 95/65 | 75/55)
50 Sit-ups
75 Double-unders | 50 DU’s | 20 Attempts
25 Push Jerk (135/95 | 115/80 | 95/65)
50 Sit-ups
75 Double-unders | 50 DU’s | 20 Attempts
FITNESS
3 Rounds for time:
25 SA Shoulder-to-overhead (53/35 | 35/26 | 26/18)
50 Russian KBS (53/35 | 35/26 | 26/18)
75 BFSU | Toe Reaches | Bicycle Crunches
*E2MOM 100m Plate Pinch Carry*
HEALTH
3 Rounds for time:
25 Ring Rows
50 Russian KBS (35/26 | 26/18 | 18/15)
75 Toe Reaches | Bicycle Crunches | Side Plank (seconds, each side)
Core / Midline
Metcon (No Measure)
1:00 Plank Hold
EMOM 6 (:40/:20)
Side Bends
Standing DB Twists