Perpetual Fitness – CrossFit
Happy birthday to Ken Dorsett! You’re a role model for all of us particularly when it comes to fitness, health, and connection. Incredible athlete, father, husband, businessman, and mentor. The real ones make moves behind the scenes! We thank you for everything and hope it’s a magical day for you!
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I will be posting an ‘at home’ option of the workout each day moving forward. Please understand that it’s ok to be nervous or worried, and that we’ve got you! I will personally see to it that you have the best options available for maintaining your health and fitness during these uncertain times. Youve worked incredibly hard to get where you’re at, let’s fight through this together!
Strength
Strict Pullup (AMRAP 6)
Max Reps @ Current Level
*Score is best unbroken set.
Metcon
Metcon (Time)
PERFORMANCE
For time:
50 Power Cleans (185/135 | 135/95 | 95/65)
*Every 2:00 complete 5 Devil Presses (35/25 | 25/20 | 20/15)
FITNESS
For time:
3 Rounds:
15 Power Cleans (115/80 | 95/65 | 75/55)
10 DB Snatch, each arm (30/20 | 20/15 | 15/10)
5 Devil Press (Burpees | Uo Downs)
*Every 2:00 complete 200m Run or Row (100 | 50)
HEALTH
For time:
3 Rounds:
15 DBL DB Power Cleans (30/20 | 20/15 | 15/10)
10 B/O DB Row, each arm
5 DB Push Press
*Every 2:00 complete 5 Cal Row or Bike.
Off-site
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
200m Run (100m | 50m)
15 Sit-ups (toe reaches | plank hold seconds)
10 SA Devil Press (burpees | up downs)
*use any DB available, or get creative with household items like milk jug filled with water, rocks, etc!
Extra Credit
Tabata x 8 (:20 on / :10 off)
SA Reverse fly, Rt arm
SA Reverse fly, Lt arm
SA Skull Crusher, Rt arm
SA Skull Crusher, Lt arm
*use any DB available, or get creative with household items like milk jug filled with water, rocks, etc!