Perpetual Fitness – CrossFit
Happy THREE YEAR ANNIVERSARY to the wonder woman Nelya Bakhta! WOW what an incredible accomplishment! You’re an amazing mother, wife, athlete, and such a hard worker with an equally kind soul. We love every time you step into the gym and the effort you put forth. Big year for you! Congrats!
Happy birthday to the BOSS lady Daphne Slawski! You make everyones day better whenever you come to class and we can’t thank you enough for that! We hope you have an amazing day and that this is a year to remember for you! Happy Birthday!!
Warm-up
Warm-up (No Measure)
2 Sets
20Jumping Jacks
10 Gate Swings
20 Seal Jacks
10 Single-leg Toe Reaches (5/side)
20 Fling Jacks
10 Leg Swings (10/side)
20 Forward Shoulder Circles
10 Groiners
20 Reverse Shoulder Circles
10 Good Mornings
Core / Midline
L-Sit (10 Sets (:15 on / :15 off))
PERFORMANCE
L-sits (One-leg Extended L-sit | L-Tuck)
FITNESS
Hollow Hold (One-leg Extended Hollow Hold | Hollow Tuck)
HEALTH
Elbow Plank (Hand Plank | Incline Plank)
*Score is total number of seconds accumulated in the hold of choice.
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 15
5 Burpee Broad Jumps
10 DB Deadlifts (50/35 | 35/20 | 20/15)
5 Burpee Box Jumps (24/20 | 20/16 | 16/12)
20 DB Hang Cleans
*Use KB’s, backpack, chairs, retaining walls, etc…make it happen!
FITNESS
AMRAP 15
5 Up Downs
10 Backpack Good Mornings (As heavy as possible)
5 Up Downs + Broad Jump
20 Backpack Step-ups (As high and heavy as possible)
HEALTH
AMRAP 15
5 Inch Worms + Push-up
10 Broomstick Good Mornings
20 Steps up Staircase
Flex
Choose 1-2 based on your goals. For today, the Accessory is intended for muscle, strength, toning, definition. Aerobic Capacity is intended for fat loss/weight loss and/or performance. Rejuvenate is for stress relief, optimal functioning, recovery.
Accessory
Metcon (AMRAP – Reps)
Barbell Curls (Or DB/Backpack/etc.)
Every 2:30 x 5 Sets, perform…
Set 1: 20 Reps, Light
Set 2: 15 Reps with a 2s Negative (Down)
Set 3: 12 Reps with a 2s Negative (Down)
Set 4: 10 Reps with a 2s Negative (Down)
Set 5: As many reps as possible in 4:00 (empty barbell or light DB’s)
Aerobic Capacity
Metcon (Time)
For time:
800m Run
Rest 2:00
400m Run
Rest 1:00
200m Run
Rejuvenate
Metcon (No Measure)
10 Min Guided Walking Meditation: https://youtu.be/90Pzn6NK4VQ