Perpetual Fitness – CrossFit
Happy 1-year anniversary to Ashley Pirani! You have come such a long way and it has been amazing to be a part of! You are such an inspiration to so many people! Heres to another year of fitness, health, growth, and fun!
Weightlifting
Paused Front Squat (Build to Heavy Single with :03 Pause)
Metcon
Metcon (Time)
Option 1.
5 Rounds:
– 200m Run
– 2 Front Squats (165/110)*
*Increase Front Squats by 2 reps each round*
Option 2.
5 Rounds:
– 200m Run or Row
– 2 Front Squats (110/80)*
*Increase Front Squats by 2 reps each round*
Option 3.
5 Rounds:
– 100m Run or Row
– 2, 4, 6, 8, 10 Front Squats (75/55)*
*Increase Front Squats by 2 reps each round*
R1 = 2 Front Squats
R2 = 4 Front Squats
R3 = 6 Front Squats
R4 = 8 Front Squats
R5 = 10 Front Squats
Flex
Metcon (No Measure)
TRACKS
CORE
AMRAP 8
20 Straight Arm Bandy Abs (https://youtu.be/6IMj0J-Mehs)
15 Hanging Leg Raises
10 Windshield Wipers
PUMP
Choose a focus, or do them all!
A. Booty Focus:
3 Sets (rest 2:00 between)
15 Banded Step-ups each leg
15 Banded Good Morning
B. Jacked and Tan Focus
3 Sets (rest 2:00 between)
15 DB Incline Press w/ :03 negative
Max Barbell Shrugs @ 75% bodyweight
CARDIO
For time:
200m Run
30 Push-ups
30 Double-unders or Mountain Climbers
Rest 1:00
200m Run
50 Air Squats
50 DU’s or Mountain Climbers
-Rest 1:00-
200m Run
70 Sit-ups
70 DU’s or Mountain Climbers
MOBILITY
Spend 2-3 minutes on each hip with the lacrosse ball (:17 video: https://youtu.be/jU7A8blgTJc)
Spend 2-3 minutes on each quad with the foam roller (:20 video: https://youtu.be/k3DQ7XWDxc4)