Perpetual Fitness – CrossFit
Happy THREE year (!!!) Anniversary to Jihan Nassif! What can I say! You are an incredible mother, a hard worker, a bright and bubbly personality, strong and capable….you rock!! You’ve made so many huge strides in the past 3 years, and more to come! Heres to another year of fitness and fun! We appreciate you so much and we all thank you for making us all a little better!
2020 WORLDWIDE CROSSFIT OPEN
If you’d like to sign up and get the whole experience, you can do so here:
https://games.crossfit.com/register/open
You have until 8pm Monday to sign up
Workout 20.1 Workout Description & Scorecard: https://games-assets.crossfit.com/asdofi349854kjsd_0.pdf
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb. ♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb. ♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Flex
Metcon (No Measure)
TRACKS
CORE
100 DB Sit-ups (scale to 75 or 50 as needed)
*Feet anchored under two DB’s, with another DB across your chest (35/20)
PUMP
A. 5 Sets Each Arm
1 Single Arm DB Strict Press + 5 SA DB Push Presses
B. Reverse Grip Press (https://youtu.be/etp2DwtrZjI)
4×12 w/ :03 Negative
CARDIO
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row
MOBILITY
2:00 Foam Rolling Quads (2:00 per leg)
2:00 Couch Stretch (1:00 per leg)
2:00 Chest Stretch (1:00 per side)
2:00 Banded Shoulder Stretch (1:00 per side)