Perpetual Fitness – CrossFit
Happy hour this Tuesday @ 5:30PM! Come to Bistro 82 (literally right next to the gym) for 20% off appetizers (+ the owner is working on some other food and drink specials for us)!
In addition to a fun time, we will also be celebrating Catie G’s wedding, Nicole Cook’s soon-to-happen wedding, lots of July Birthdays, a few engagements, and more!
Warm-up
Warm-up (No Measure)
Alternating Tabata (4 rounds):
Air Squats
BFSU
10m Side Shuffle
Scap Pull-ups (2x) / Kip Swings (2x)
Then,
:60 Couch Stretch, each side
:60 Pigeon Stretch, each side
Weightlifting
Back Squat (Every 2:00, climbing)
*We will be scoring two different tasks today (see rep scheme below):
-Heaviest set of 5 reps
-Total weight lifted across all sets
Metcon (Weight)
Back Squat Sets and Reps:
1×15
2×10
3×5
Metcon
Metcon (Time)
4 Rounds For Time:
10 Chest to Bar Pull-ups
15 Hand Release Push-up
20 Dual KB FR Lunges (53/35)
*Lunges done in place, 20 reps total (10/10)