Perpetual Fitness – CrossFit

REMINDERS / ANNOUNCEMENTS!
1. We will have 1 workout on July 4th @ 9:30AM! Please reserve your spot in Wodify so we can plan accordingly. Come fitness!

2. Please fill out the Summer 2018 (anonymous) Perpetual Pulse survey: https://goo.gl/forms/angBqO5LpSdQNI4n2

3. The apparel order deadline is this Thursday July 5th @ 10:59PM. Do summer in style with our new colors and fresh design: https://order.onpointpromos.com/bird_banks/36359/signups/new
(the shirts hanging in the entrance are samples of the new fit and material!)

4. Stay tuned for details on a Perpetual Happy Hour on Tuesday July 11th, how to earn free retail $$$, a new plant-based protein, and more!

Warm-up

Warm-up (No Measure)

While one Partner Rows for 1min (easy), the other performs Step Ups on a box (20″) — Switch

While one Partner Rows for 1min (moderate), the other performs Barbell Squat Clean Thrusters — Switch

While on Partner Rows for 1min (hard), the other performs Jumping Pullups — Switch

*Use Calories on the rower to figure out how many are possible in a minute for the workout.

Then:

Partner Lying Arm Lift (hold for 1min per person)

Partner Over the Shoulder Tricep Stretch (hold 30 sec each arm per person)

Metcon

Metcon (AMRAP – Reps)

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups

1 Minute Calories on Rower

1 Minute Rest

Gymnastics

Metcon (Time)

200′ Handstand Walk
*5-min Cap