Perpetual Fitness – CrossFit
Weightlifting
Back Squat (Complete 1 Set Every 4 Minutes)
PERFORMANCE
1×12 @ 60%
1×12 @ 65%
1×10 @ 70%
1×10 @ 75%
FITNESS
10-12 Back Squats @ 65%
8-10 Wide Stance Good Mornings
HEALTH
4 Sets
10 Back Squats
10 Poliquin Step-ups/leg
10 Dead bugs/side
Metcon
Metcon (Time)
PERFORMANCE
50 Reverse Lunge Wall Balls (20/14 | 14/12 | 12/10)
25 Shuttle Sprints, 10m
50 Med Ball Clean Wall Balls
20 Shuttle Sprints, 10m
50 Wall Balls
15 Shuttle Sprints, 10m
FITNESS
35 MB Lunges (14/12 | 12/10 | 10/8)
35 Med Ball Cleans
35 Wall Balls
*20 Shuttle Sprints, 10m + 20 MB Russian Twists, 2ct BEFORE each set.
HEALTH
30 DB Step-ups (35/25 | 25/20 | 20/15)
30 DB Cleans
30 DB Push Press
*20 Cal Row or Bike AFTER each set.