Perpetual Fitness – CrossFit

Happy Birthday to Jim Lechko! You are such a positive, fun, and inspiring person to be around! There isn’t a person in the gym that doesn’t get better from simply being in the same room as you! We appreciate you Jimbo! Happy birthday!

Weightlifting

Back Squat (3×5)

Metcon

Metcon (Time)

21-18-15-12-9

SDHP (75/55 | 65/45 | 45/35)

Thrusters

Flex

Flex Tracks can be performed after any regularly scheduled class MWF on the Barbell/studio side of the gym. This is for extra and/or supplemental work for those of you with specific goals.

Metcon (No Measure)

TRACKS

CORE

2 Rounds:

1:00 Hollow Hold

1:00 Russian Twist

1:00 1/2 Sit-up Hold

1:00 Bicycle Crunch

1:00 Rest

PUMP

A. EMOM 5

10 Banded Strict Presses w/ light bands

*use heavy DB’s to anchor band and as much weight as possible.

B. 2 Rounds

Max Effort Unbroken KB Presses @:

53/35, immediately into:

35/26, immediately into:

26/18

*Rest 3 minutes between rounds.

CARDIO

AMRAP 10

1000m Row

:30 Rest

800m Row

:30 Rest

600m Row

etc…

STRONG

A. 5×3 Push Press

*If you don’t have a recent 3 rep max, go for it to get data!

B. Seated Good Mornings

5×5 @ relatively light weight; goal is to get chest as close to bench as possible.