Perpetual Fitness – CrossFit

Happy Birthday to the best High School Girls Basketball Coach to ever do it (formally known as Brittany Sebera)!! Your energy can and does light up the gym and for that we are all very grateful! You’re a natural athlete, tons of fun, coachable, hardworking, friendly, positive, and just a pleasure to be around! Hope this is a heck of a year for you!

Weightlifting

Bench Press (Find a 10RM)

Metcon

Metcon (Time)

Option 1.

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

Option 2

6 Rounds:

8 Hang Power Snatches (75/55)

6 Burpees

Option 3.

6 Rounds:

8 Hang Muscle Snatches (45/35)

4 Burpees to Box

Flex

Metcon (No Measure)

TRACKS

Core

“Tabata” x 8 Rounds (:20 on / :10 off)

MB Russian Twists

Seated Leg Raises Over MB

PUMP

AMRAP 8

10 DB Fly’s

Max Resistance Band Hold (https://youtu.be/1r9SfDUa0Ko)

10 Push-ups

CARDIO

AMRAP 8

10 Mountain Climbers

10m Bear Crawl

20 Mountain Climbers

10m Bear Crawl

30 Mountain Climbers

10m Bear Crawl

Etc…