Perpetual Fitness – CrossFit

Starting tomorrow, will you please be signed into class prior to class starting?
Our goal is to enhance your experience as well as preparing for the members that will be in class.

Also, don’t forget to get in on our challenge! Starts Monday, September 30! Learn more and get your tickets here: https://app.wodifyrise.com/Event/Event.aspx?EventId=7817

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Compare to 8/2/2016

Flex

Metcon (No Measure)

TRACKS

CORE

100 Hollow Hold Flutter Kicks (4ct)

80-second L-hang

60 Single-leg V-ups

80-second L-hang

100 Hollow Hold Flutter Kicks (4ct)

PUMP

A. 20-18-16-14-12-10-8-6-4-2 reps of:

Bench Press, climbing in weight each set

DB Skull Crushers, climbing in weight each set

B. Close Grip Bench Press

3 sets to failure w/ :03 negative @ starting weight above

CARDIO

2 Rounds

200m Run

1:00 Rest

400m Run

1:00 Rest

600m Run

1:00 Rest

MOBILITY

Spend 3 minutes per side and at each position. Focus on breathing and relax!