Perpetual Fitness – CrossFit
Weightlifting
Shoulder Press
Front Squat
PERFORMANCE:
6 SETS, 1 Every 2:00
Set 1: 5 Shoulder Press @ 75%
Set 2: 3 Shoulder Press @ 85%
Set 3: AMRAP Shoulder Press @ 95%
Set 4: 5 Front Squats @ 75%
Set 5: 3 Front Squats @ 85%
Set 6: AMRAP Front Squats @ 95%
FITNESS:
12:00 Clock
5×5 Shoulder Press, Building to Heavy Set of 5
5×5 Front Squat, Building to Heavy Set of 5
5×10 Plank Bird Dog (5/Side)
*Perform sets however you see fit*
HEALTH
AMRAP 12
5 Single Arm Seated DB Shoulder Press, Left
5 Single Arm Seated DB Shoulder Press, Right
10 Plate Front Raise
10 DB Front Squats or Box Squats
10 Bird Dogs (5/Side)
Metcon
Metcon (Time)
PERFORMANCE:
3 Rounds For Time:
10 Front Squats (135/95) | (115/80) | (95/65)
10 Shoulder-to-overhead
10 Toes to Bar | Knee to Chest | Hanging Knee Raises
FITNESS:
3 Rounds For Time:
8 Front Squats (95/65) | (75/55) | (65/45)
8 Shoulder-to-overhead
8 Toes to Barbell | Knee to Chest on Ground | Reverse Crunch
HEALTH:
3 Rounds For Time:
8 DB Front Squats | Air Squats | Box Squats
8 DB Shoulder Press | DB Piston Style Press | Single DB Shoulder Press
8 Down Dog Crunch | Plank Hip Taps | Plank Shoulder Taps