Perpetual Fitness – CrossFit

Happy Birthday to Keeke Sim! You’re an awesome athlete, mother, career woman, and friend!! Thanks for always bringing your A game to 5:30 in the morning! We hope you have a year full of fitness and laughter!

Metcon

Metcon (Time)

OPTION 1.

For time:

100 KBS (53/35)

75 Back Squats (95/65)

50 Box Jump Overs (24/20)

25 Hang Power Snatches (95/65)

OPTION 2.

For time:

100 KBS (35/26)

75 Back Squats (65/45)

50 Box Jump Overs (20/16)

25 Hang Power Snatches (65/45)

OPTION 3.

For time:

80 KBS (26/18)

60 Back Squats (45/35)

40 Box Jump Overs (12/plate)

20 Hang Power Snatches (45/35)

Flex

Metcon (No Measure)

ENCORE

AMRAP 10

250m Row

15 DB Snatches

20 BFSU

CORE

AMRAP 8

5 Evil Wheels

:15 L-Hang

PUMP

3×20 DB Hammer Curls (:03 negative)

1×50 Seated Barbell Shoulder Press

3×15 Barbell Curls (:03 negative)

1×40 Seated Barbell Shoulder Press

3×10 Reverse Curls (:03 negative)

1×30 Seated Barbell Shoulder Press

CARDIO

EMOM 10

100m Row + 5 Up Downs

MOBILITY

Accumulate 2 minutes couch stretch per side

Accumulate 2 minutes quad foam rolling per side

Accumulate 2 minutes banded hamstring stretch per side