Perpetual Fitness – CrossFit

ANNOUNCEMENTS!
1. YOGA
I went to Yoga this morning for the first time in probably 3-4 weeks and I must say….what a gem this is! Melanie (the teach) continues to fine-tune her craft. It was exactly what my body needed after a week of GRINDING! I don’t always make it because I try to make very little commitments on Sundays, but every time I go I’m am so glad I did. Check it out this week!

2. JINGLE BELL RUN
Sunday, December 9, 2018
Legacy Village
1 Mile Walk/Run or 5k Walk/Run Options
Join our team here!
https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamid=9052

3. PERPETUAL CHRISTMAS PARTY
Thursday, December 20th @ 6:30PM
Michaelangelo Winery
Please RSVP!
https://www.facebook.com/events/377901919417539/

Skill

Pistols (10 min skill work!)

My 3 favorite drills for getting [at least closer to] a pistol for any skill level!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

60 Walking Lunge Steps

30 Single-leg V-ups

15 Burpee Pull-up (6″ target)

AMRAP 20

50 Walking Lunge Steps

25 Suitcase Sit-ups

10 Burpee Pull-ups (3″ target)

AMRAP 20

30 Elevated Lunge Steps

20 Toe Reaches

10 Up Down Jumping Pull-ups