Perpetual Fitness – CrossFit

Happy Birthday to the World renowned Morganne Craw!!

You are such a treat to have in class Morganne!! It’s so much fun watching you improve, and crazy to look back on how far you have come!! That is all a result of your commitment and diligence! keep up the amazing work inside and outside the gym, big year ahead!!

Hope you have an awesome night and a really good morganne.

Weightlifting

Deficit Deadlift (3-3-3-3-3)

Stand on 2″-4″ plate(s)

Build to 75-85% of standard Deadlift 1RM

Weightlifting

Choose 2 of the 3 available exercises below

1. Bulgarian Split Squat

2. Bentover Barbell Row

3. Landmine Twists

Bulgarian Split Squat (3×6 Per Side)

Either with a barbell or dumbbells
*1 set every 2:00* (5 min)

Bent Over Row (3x 12-15)

With a barbell

*1 set every 2:00*

Landmine Twists (3×10 per side)

*1 set every 2:00*

Metcon

Choose ONE 15 minute workout from the available options below:

Metcon (Distance)

Option 1.

EMOM 15

250m Run

**Minutes 5, 9, and 12 are rest.

Option 2.

EMOM 15

150m Run

**Minutes 5, 9, and 12 are rest.

Option 3.

EMOM 15

200/150m Row

**Minutes 5, 9, and 12 are rest.

Metcon (AMRAP – Reps)

Option 1.

5x AMRAP 3

400m Run

Max Effort Double-unders in remaining time

Option 2.

5xAMRAP 3

200m Run

Max Effort Plate Hops in remaining time

Option 3.

5x AMRAP 3

300m Row

Max Effort Broad Jumps in remaining time