Perpetual Fitness – CrossFit
Final call for apparel. All samples are hanging in the lobby. Store closes noon Thursday 3.5.20
https://order.uteescorporatesales.com/bird_banks/67185/signups/new
Weightlifting
Back Squat (Every 4:00 x 4 Sets)
*WEEK 4 or 10*
PERFORMANCE
1×10 @ 70%
1×8 @ 75%
1×6 @ 80%
1×4 @ 85%
FITNESS
10-12 Back Squats @ 75% 1RM
8-10 Wide Stance Good Mornings
HEALTH
4 Sets
10 Back Squats or Deadlifts
10 Banded Clamshells/side
10 Dead bugs/side
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE
Every 4:00 x 4 Sets
400m Run (200m | 100m)
Max Overhead Squats (95/65 | 65/45 | 45/35)
FITNESS
Every 4:00 x 4 Sets
400m Run (200m | 100m) or 500m Row
Max OH Lunges (65/45) | Back Rack (45/35) | Bodyweight
HEALTH
Every 4:00 x 4 Sets
400m Run or 500m Row or 800m Bike
Max Barbell Glue Bridges