Perpetual Fitness – CrossFit
ANNOUNCEMENTS!!
Sunday 5/27: No Yoga
Monday 5/28: Memorial Day WOD @ 10AM! We will be doing Hero Workout “Murph”. Please register via Wodify!
Sunday 6/10: FREE FUNdamentals Class @ 10AM for friends and family. Limited to 15 people. If you know someone looking to get started, please reach out to a coach!
Saturday 6/23: Cindy for Cindy @ 11AM. Comedian, DJ, Touch-a-Truck, 50/50 Raffle, Chinese Raffle, Alcohol infused popsicles, pulled pork, and more! Register here: cindyforcindy.eventbrite.com
Warm-up
Warm-up (No Measure)
5 Min Running / Rowing / Bike, increasing intensity every minute. Then,
3 rounds
10 Hawaiian Squats/side
10 Crossover reverse lunges
10 Rotations/side in the spider man lunge position
Then,
5×3 Temp Squats (3-3-1) w/ band around knees + plate in Goblet position
Weightlifting
Back Squat (Every :90)
8 reps @ 60%
Metcon
Metcon (AMRAP – Reps)
3 Rounds
2 minutes max burpee box jump (24/20)
Rest 30 seconds
2 minutes max OH sit-ups (25/15)
Rest 30 seconds
2 minutes max DB snatch (50/35)
Rest 30 seconds