Perpetual Fitness – CrossFit
ANNOUNCEMENTS
New Challenge Coming February
New Strength + Fitness Cycle Coming February
Mindfulness Workshop
Saturday January 25th 2-4PM @ Perpetual
(Details coming this week)
2 For 2020 Driven Nutrition Sale
Picky any 2 products and get 20% off both!
Metcon
Metcon (AMRAP – Reps)
For Max Reps:
3:00 Cal Row
3:00 Single DB Box Step-ups
3:00 Toes-to-bar or Rings (Hanging Leg Raises | Toe Reaches)
-Rest 1 min-
2:00 Cal Row
2:00 Single DB Hang Clusters
2:00 Toes-to-bar or Rings (Hanging Leg Raises | Toe Reaches)
-Rest 1 min-
1:00 Cal Row
1:00 Single DB OH Lunges (Front Rack | Bodyweight)
1:00 TTB or Rings (Hanging Leg Raises | Toe Reaches)
DB’s: 50/35 | 35/20 | 20/15
Box: 20/16 | 16/12 | 12/9
Flex
Metcon (No Measure)
TRACKS
SKILL
5 Minutes
Handstand Walking Practice or Handstand Floater Practice
* **Handstand Floater***
1. Kick Up to Handstand on Wall
2. Aim For a Straight Body
3. Gently Kick Off Wall to Find Balance Point
4. Adjust Balance Through the Fingertips
PUMP
AMRAP 5 Superset
12 Dumbbell Lateral Raise
12 Dumbbell Front Raise
12 Dumbbell Bent Over Raise
12 Dumbbell See Saw Press
MOBILITY
1. Puppy Pose: 1 Minute
http://youtu.be/GJmSVwsnQaI
2. Shoulder to Floor: 1 Minute Each Side
http://youtu.be/D0li2U56nO4
3. Wrist Stretches: 1 Minute
http://youtu.be/-L-8YRim2nw