Perpetual Fitness – CrossFit
Happy TWO YEAR ANNIVERSARY to the uber creative, super talented, outstanding athlete Kristin Lepore! I always thought your design skills were your greatest gift until you started crushing snatches, pull-ups, rope climbs, double-unders, and anything else that came your way! What an awesome 2 years it has been for you and an amazing lifestyle transformation. You rock!! Congrats!
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ALL GYMS FORCED TO TEMPORARILY CLOSE…..
Well that escalated quickly! We will have more info for you and a process for things over the next few days. This workout is going to be accessory work for our back squats this week, and can be done anywhere on a beautiful day like tomorrow. So in addition to an excellent aerobic workout, you will get the lactic benefits of higher volume squats, and topped off with a multi-joint/calorie burning movement.
Warm-up
Warm-up (No Measure)
Warm-up
AMRAP 10
10 Bootstrappers
8 Push-up to down dog
6 Groiners per side
4 Plank Jacks
20m High Knees
Metcon
Metcon (Time)
PERFORMANCE
3 Rounds for time:
800m Run
50 Lateral Jump Squats Over DB
30 DB Snatches (50/35 | 35/20 | 20/15)
FITNESS
3 Rounds for time:
400m Run
30 Air Squats
30 Elbow to Hand Plank
HEALTH
3 Rounds for time:
4:00 Brisk Walk
30 Single Leg Hip Pop-ups, 15/side
30 Bicycle Crunches
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height).
Flex
Metcon (AMRAP – Reps)
CORE / MIDLINE
Level 1 (:30 on / :30 off)
– Mountain Climbers
– Hollow Hold
– Plank Hold
– Superman’s (Hold)
– Bent Knee Windshield Wipers
Level 2 (:40 on | :20 off)
– Mountain Climbers
– Hollow Hold
– Plank Walk Outs
– Superman’s (Hold)
– Windshield Wipers (Straight Leg)