Perpetual Fitness – CrossFit
Today we have an “open gym meets crossfit” style workout for you. This is our recommendation for an optional Sunday workout! Enjoy!
REMINDER: Sunday @ 10AM we will be doing ROMWOD which is essentially a really nice, gentle, stretching session. Great for recovery!
Also Sunday @ 6PM Lisa Sommer and the Pop Tarts will be playing at the center of Brecksville….let’s all go show some love!
Warm-up
Warm-up (No Measure)
AMRAP 5
5 Yoga Inch Worms
10 Sit-ups
5 Banded Lat Pull-down
10 Empty Bar Bench Press
Weightlifting
Bench Press (6-4-2-1, climbing)
Superset with 6 Bentover KB Rows, each arm
*Every 2:00.
The final set on the bench is not a 1RM, just a heavy load….should be no failed attempts! Do this with a partner or at the very least have a spotter.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 Russian Twists (15/10), 2 count
15 DB Floor Presses
5 Ring Dips
*400m Run/Row every 2 rounds
SCALING
Ring Dips: Banded or Box Dips