Perpetual Fitness – CrossFit

Happy Birthday to two amazing Perpetual ladies, Brittany Brown (8/05) and one of our newest members Lenie Samaroo (8/06)

Both of you ladies show up and show out! keep up the amazing work, we are excited to be part of your journey !

Warm-up

Warm-up (No Measure)

2 Rounds

Static Holds

:30 Air Squat

:30 Plank

:30 Left Leg Lunge Stretch

:30 Right Leg Lunge Stretch

AMRAP 3

5 PVC Shoulder Press (:03 OH Pause)

5 PVC Passes (slow)

5 Up-Downs

AMRAP 3

5 PVC Back Rack Presses (:03 tempo on way up)

5 Hollow Rocks

5 Lateral Burpees over PVC

Weightlifting

The shoulder press has tons of benefits, in terms of its application as well as aesthetically. For instance, a stronger shoulder press is a correlate of a stronger bench press. And while it is making you better at other pressing movements, it is also shaping the front, back, and middle of your shoulder and even helping you to develop better posture!

Shoulder Press (7-min Clock:)

Build to a Heavy 5 Rep Strict Press

*Use same load from heavy 5 Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Hang Power Cleans (95/65)

7 Lateral Burpees over Bar