Perpetual Fitness – CrossFit
Happy Birthday to THE amazing Lindsey Myslenski as well as THE amazing Rob Garuccio!!! Hope you guys have a great day!
Warm-up
Warm-up (No Measure)
2 Rounds
50 Skips
5 Pancake Situps
50 High Knees
5 Pancake Situps
50 Butt Kicks
Then,
Coach-guided hips, lats, hamstrings, and front rack activation.
Then,
3 Rounds, increasing weight:
12 Clean Pulls
6 Power Cleans
3 Front Squats
Weightlifting
Back Rack Lunge (4 x 12 (6/leg) alternating, forward stepping)
*OPTIONAL: After every set perform 4 power skips (dynamic, explosive movement to activate important muscle fibres)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
7 Squat Clean (165/115)
14 Toes-to-bar
*rest 1-min after each round