Perpetual Fitness – CrossFit
UPCOMING EVENTS / ANNOUNCEMENTS
THANKSGIVING DAY WOD
Thursday, November 28, 2019
9AM, please reserve your spot on wodify!
JINGLE BELL RUN
Sunday, December 15, 2019
Legacy Village – Lyndhurst, Ohio
*We have an event page and $5 off coupon code coming soon!
PERPETUAL HOLIDAY PARTY
Details coming soon
MINDFULLNESS WORKSHOP
Early January…Details coming soon
YOGA ON SUNDAYS
canceled until further notice. I know we all WANT yoga, but none of us go! We may try again in the New Year.
Strength
Bulgarian Split Squat (Every 3 Minutes x 3 Rounds)
Either with a barbell or dumbbells
3×8 per leg
*Superset with 1:00 banded step-ups (:30 per leg)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 Air Squats
10 Hang Power Snatches (75/55 | 65/45 | 45/35)
5 Chest-to-bar Pull-ups | Banded | Ring Rows
Flex
Metcon (No Measure)
TRACKS
ENCORE
3 Rounds
5 HSPU
10 Pistols
15 Toes-to-bar
CORE
AMRAP 8
2-4-6-8-etc…
Side Plank Hip Dips, Rt
Side Plank Hip Dips, LT
KB Russian Twists
PUMP
5 Rounds
15 Wide Grip Bent Over Barbell Row
30 Barbell Shrugs
15 Ring Rows
30 Banded Lat Pull Downs
CARDIO
8 Rounds
200m Run, Row, or Bike
10 Break Dancers