Perpetual Fitness – CrossFit

Happy Birthday to one of the OG’s JoAnn Farwell!! It has been a pleasure having you apart of this family. We hope you have the best day ever JoAnn!!

Also, we want to congratulate Judson Forner on being with us for 2 YEARS!!! It has been one hell of a ride as well as an honor having you in Jud!!!

Warm-up

Warm-up (No Measure)

Partner Line Drills ( w/ Med Ball)

2 Rounds

A.) Light Jog Down n Back w/ Med Ball

B.) Jumping Jacks –> Up Downs

2 Rounds

A.) Lateral Shuffle w/ Med Ball

B.) 8/8 Single Leg Glute Bridges –> Toy Soldiers

1 Round

A.) High Knees

B.) Stiff Leg DL w/ Med Ball

1 Round

A.) Butt Kickers

B.) Wall Ball Toss w/ NO Squat

THEN;

400m Jog

Metcon

So….how’s your cardio when you add a heavy bar to the mix? Today we answer that question by having you mix traditional cardio with heavy deadlifts! One of my favorite combinations: for the runners, the deadlift will be a challenge; and for the lifters the run will surely take a toll. This workout is meant to expose deficiencies….you are only as fit as your weakest link!!

Come get better today, no excuses!

Metcon (Time)

3 Rounds

21 Deadlifts (#245/#165)

800m Run

Accessory

Metcon (No Measure)

NOT FOR TIME (NFT) w/ Partner

3 Rounds for Quality

5 Partner Glute Ham Raises (or Tempo Good Mornings)

10 Partner Leg Throws

20 Synchro Plate Jumps