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Blueprint

Perpetual Fitness – CrossFit

HAPPY 3 YEAR ANNIVERSARY to the one and only Jay Zunt (aka Jay Z 🙂 aka Jay Zaaaa!)!! WOW! What an amazing accomplishment. You liven up each class you come to with your energy, positivity, and jokes! Your love and passion for fitness is so inspiring! We love having you here, and look forward to another year of fitness, fun, and smiley faces on the white board! Thanks for being part of this thing!!!

Metcon

If you did not complete 20.2, or would like to give it another go, you are more than welcome to do so tomorrow during class.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 BFSU

20 Wall Balls (20/14)

100m KB or DB Farmer’s Carry (50/35)

AMRAP 20

25 BFSU

20 Wall Balls (14/12)

100m Farmer’s Carry (35/25)

AMRAP 20

20 To Reaches

15 Wall Balls (10/8)

100m Farmer’s Carry (20/15)

Flex

FLEX TRACKS include ‘extra’ programming for those with specific goals. Another cool thing about Flex Tracks is that you can combine all of them, in whatever order you’d like, as a standalone, 1 hour, full-body workout! They’re completely optional, but the response has been awesome!

Metcon (Time)

COREDIO

(Mixing together core and cardio today. If you prefer to do one over the the other, make Part A for time and Part B a 6 minute AMRAP.

15 Minute Clock:

A. For time:

27-21-15-9 reps of:

DB SDHP (50/35 | 35/20 | 20/15)

DB Hang Cleans

*Record time. Then, in the remaining time complete B:

Metcon (AMRAP – Reps)

B. AMRAP Rower Pike-ups in the remaining time.

Metcon (Weight)

PUMP

A. Seated DB Shoulder Press

1×20

1×15 w/ :02 negative

1×10 (1 rep equals 1 half rep from the bottom + 1 full rep)

1×8 ( (1 rep equals 1 half rep from the bottom + 1 full rep)

Drop Sets: 1×10 heavy, 1×10 30% lighter, 1xMax Effort @ 30% lighter

B. Lateral Raises (w/ a :02 negative each rep)

1×20

2×15

3×10
Record heaviest set of 10 for part A.

Metcon (No Measure)

MOBILITY

Calves Foam Roll: 1-2 Minutes Each Side

Quads Foam Roll: 1-2 Minutes Each Side

Up Dog: Accumulate 2-3 minutes w/ deep breathing

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