Perpetual Fitness – CrossFit
Weightlifting
Deadlift
PERFORMANCE:
15 minutes to build to a 7RM
FITNESS:
15 minute clock:
7 Deadlifts, Building
14 Empty Barbell Good Mornings
21 Empty Barbell Sit-Ups
HEALTH:
15 minute clock:
7 Deadlifts, Building
14 Banded Good Mornings
21 Sit-Ups or Crunches
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
AMRAP 12
24 Double-unders | Attempts | Single-Double Unders
12 Deadlifts (225/155) | (205/145) | (185/125)
24 Double-unders | Attempts | Single-Double Unders
12 Toes-to-bar | Knees-to-chest | Hanging Knee Raises
FITNESS:
AMRAP 12
24 Penguin Hops | :30 Double Under Attempts | 50 Single Unders
12 Deadlifts (155/105) | (135/95) | (115/80)
24 Penguin Hops | :30 Double Under Attempts | 50 Single Unders
12 Hanging Knee Raises | Toes-to-Barbell | Knees to Chest on Ground
HEALTH:
AMRAP 12
24 Hops Over DB | DB Toe Taps, 4ct | DB Toe Taps, 2ct
12 DB Deadlifts (50/35) | (35/25) | (25/20)
24 Hops Over DB | DB Toe Taps, 4ct | DB Toe Taps, 2ct
12 Toes-to-DB | Knee to Chest on Ground | Reverse Crunches