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
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!