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