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Band of Bandits

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

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