Perpetual Fitness – CrossFit
Hey guys! I am really excited about rolling out the Flex Add-on–maybe too excited! 🙂 I jumped the gun a little bit. The feedback on Tracks has been awesome! (Thank you!) As you can tell… We are continuing to raise the standards of everything we offer you here at Perpetual… With that being said, we still have work to do on the backend of the Flex program and will need some additional time. Have no fear, we will continue to offer Tracks for free, while we ‘workout’ the details of the program! Thank you for your patience!
Push Press (Build to a heavy set of 10)
Metcon (AMRAP – Rounds and Reps)
18/15 Cal Row
15 DB Push Presses (50/35)
12 Toes-to-bar or Toes-thru-rings
15/12 Cal Row
15 Push Presses (35/20)
12/9 Cal Row
15 Push Presses (20/15)
12 Toe Reaches
Metcon (No Measure)
Seated Leg Lifts over DB (Over and back = 1)
DB Sit-up (hold DB across chest)
DB Side Bends (each side)
A. DB Lateral Raise + Drop Sets
3×10, rest 1:00 between sets.
*Immediately after last set of 10, drop 5 pounds and complete as many reps as possible until failure. Then, drop by another 5 pounds, etc.. until you get to the 5 pound weights.
15 Bentover DB Tricep Kickback
Max Bench/Reverse Dips
*Rest 1:00 between sets.
:30 all out / :30 easy
*score is max meters
2-3 minutes in each position, per side.