Perpetual Fitness – CrossFit
Happy Birthday to the WONDERFUL Linda Gray!! Keep up the amazing job Linda, we love having you in the gym.. big things to come !!
As well, Congratulation to Cassie Stanton for being with us for 2 YEARS now!! You are an inspiration for all of us, you come in and work you butt off every time! We are lucky to have you be apart of this family !
Warm-up
Warm-up (No Measure)
AMRAP 2
Partner 1: moderate row pace w/ focus on breathing & leg drive
Partner 2: 5/5 lunges w/ foot elevated on plate + 5 plate deadlifts + 5 plate ground to overheads
*Partners switch after 2 minutes and repeat
AMRAP 2
Partner 1: 10 glute bridges + 10 V-ups
Partner 2: 5 filly presses + 50m filly carry (other side will be done on the second round)
Note: need a DB and a KB:
*Partners switch after 2 minutes and repeat
AMRAP 2
Partner 1: smooth controlled burpees with hand release at bottom
Partner 2: 5/5 single arm DB deadlifts + 5/5 DB curl to strict press
*Partners switch after 2 minutes and repeat
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
25/20 Calorie Row
20 Alt DB Snatch (50/35)
10 Burpees
-rest 2:00 between rounds-
It’s been a heavy-ish week so far (the heavy push press, big cleans and the high skill gymnastics)! You guys have been awesome this week!
Today we are switching things up with some good ‘ol fashioned grunt work…this one is brutally simple—you have three movements and you just gotta go!
Goal is to scale as needed so you have a 2:1 work:rest ratio. Therefore, times per round we want people fighting for is ~4 min.