Sweet Nothings

Perpetual Fitness – CrossFit

Today is going to be fun because there is a little something for everyone:
-The lifters get to move some weight
-The body-weight ninjas get to hit some rope climbs
-WE ALL get to be a little out of breath with a :20 sprint on the bike!


Warm-up (No Measure)


10 Banded bicep curls (stepping on band w/ both feet, use light band)

6 Reverses lunges

-1 min rest-


10 Banded good morning

6 Glute Bridges


Metcon (Weight)

EMOM x 30

Min 1 — 3 Deadlifts (315/205)

Min 2 — 2 Rope Climb

Min 3 — :20 Bike Sprint + :30 Recovery walk
The deadlift should be quite heavy, but not at the expense of losing a good position!

-Your coach will make sure that you have a weight on the bar that will allow solid lifting mechanics through the 10 rounds

We will also spend some time going over the rope climb during pre-workout!


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