Perpetual Fitness – CrossFit
Weightlifting
Back Squat
PERFORMANCE
Back Squats
– E3MOM 15 (5 Sets)
– 5 Back Squats @ 70%
– AMRAP on set 5
FITNESS
EMOM 15
1. 10 Back Squats @ ~50%
2. 10 Barbell Glute Bridges
3. 20 Lateral Lunges (10/Side)
4. 20 Switch or Reverse Lunges
5. Rest
HEALTH
EMOM 15
1. 10 Box Squats
2. 10 Glute Bridges
3. 20 Lateral Step-Ups
4. 20 Step-Ups
5. Rest
Metcon
Metcon (Time)
PERFORMANCE
3 Rounds:
– 15 Overhead Squats (115/80) | (95/65) | (75/55)
– 200m Run or Row
– 10 OH Lunges
– 200m Run or Row
FITNESS
3 Rounds:
– 15 Front Squats (95/65) | (75/55) | (65/45)
– 200m Run or Row or 400m Bike
– 10 Front Rack Lunges
– 200m Run or Row or 400m Bike
HEALTH:
3 Rounds:
– 15 DB Front Squats | Air Squats | Box Squats
– 100m Run or Row or 200m Bike
– 10 DB Front Rack Lunges | Reverse Lunges | Step-Ups
– 100m Run or Row or 200m Bike