Perpetual Fitness – CrossFit

Happy Birthday to the AMAZING Meredith Irwin!! It has been an honor having you in and being able to coach you, We hope you have the best day ever!!!
Keep up the great work!

Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

2/2 Turkish Sit Ups (bottom half of TGU, pressed up to hand, hips still on floor)

4/4 Filly Presses

6/6 Curtsey Squats

8 Hip Pop-ups

Gymnastics

Handstand + Pistols (EMOM 12 (3 sets for Quality))

1:00 HS Hold or Partner HS Balance

1:00 Pistols or High Single Leg Step – Ups

:30 Hollow Hold

:30 Superman (arch hold)

Rest 1:00

Metcon

Metcon (Time)

5 Rounds for Time:

200m Run / Row

20 Deadlifts (115/75)

100’ KB FR Walk

10 Push Press (115/75)