Perpetual Fitness – CrossFit
“Here, too, a brand-new day is beginning. It could be a day like all the others, or it could be a day remarkable enough in many ways to remain in the memory. In either case, for now, for most people, it is a blank sheet of paper.” –Haruki Murakami
Warm-up
Warm-up (No Measure)
3 Rounds for Quality:
10 fast air squats
5 DB Curl + Press
5 DB Burpee
5 DB Bent Over Row (:01 pause at the top)
:15 Hollow Hold (holding the DB @ extension when on the ground)
Gymnastics
Weighted Pull-ups (3 Super Sets:)
8 Weighted or Strict pull up
2/2 Turkish Get-ups (53/35; :15 pause at top of each rep)
Classic strength meets Old School Core Development today in our gymnastics/skill session! The TGU is a renowned movement, known for it’s core and stability benefits. Have fun with this!
Metcon
Metcon (AMRAP – Reps)
3x AMRAP 4
6 Toes to Bar
8 Push-ups
10 Alt Box Step-Ups (24/20)
-Rest 1:00 Between AMRAPs-
**Start from beginning every time and try and match score for each set
3 common movements in an uncommon set-up!
You’re looking to complete 3-ish rounds every AMRAP. Your score is total reps completed at the end of all 3 AMRAPs.