Prim and Proper

Perpetual Fitness – CrossFit

We have another benchmark workout today! This workout is “one of the girls” and is a fan favorite across the CrossFit community!

We will be spending a good chunk of time working on pull-ups, so it’s an excellent day to test out a great workout and leave a little better than you came in! Let’s gooo!

Happy Birthday to one of our very own coaches, DAVID PAVELL!!! It has been such a pleasure to have you in as a coach and an athlete! You bring high energy and good vibes whether you are coaching or crushing a WOD. It has been an honor to watch your fitness grow, Make it a great one !


Warm-up (No Measure)

2 Rounds:

200m run

8 Ring rows

8 KB Deadlifts

8 Scap Pull-ups


2 Rounds:

100m run

8 Jumping pull-ups

8 Russian swings

8 Kip Swings

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
**Compare to 4/24/17**

Core / Midline

Metcon (Time)

Accumulate 3:00 in a Hollow Hold


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