Perpetual Fitness – CrossFit
THURSDAY’S PERFORMANCE PROGRAMMING: the structure of class will be all about YOU! This is your “me time” to work on whatever will move your fitness forward. For some of you that will be focused skill work (eg Handstand Walking, Snatch Technique, Muscle-ups, etc..); some of you may choose to improve your cardio; and for others it may be some extra mobility and/or accessory work.
For Fitness and Health, treat today as active recovery and core strengthening via the options below. This will give you a great workout without overtaxing muscle groups that we may see Thursday Night/Friday with the release of 21.1.
REMINDERS:
Announcement Party + Intra Open Kickoff @ 7:30PM! CrossFit HQ will release the workout @ 8PM and immediately after we’ll have a Coaches & Captains Throwdown! Anyone is welcome to jump in either Heat #1 or Heat #2 just make sure to reserve your spot!
Eating For Performance Clinic: Saturday 10:30AM. Learn tried-and-true nutrition strategies to optimize your body both in and out of the gym. Free for all registered Intra Open athletes. Reserve your spot in wodify!
Metcon
Metcon (No Measure)
PERFORMANCE
EMOM 20
1st: Movement #1
2nd: Movement #2
*Choose 2 Movements to focus on and improve.
FITNESS
EMOM 20
1st: 6 Devil Presses (35’s/20’s | 20’s/15’s | 15’s | 12’s)
2nd: 12 Shuttle Sprints, 10m
3rd: Max Sit-ups
4th: Rest
HEALTH
EMOM 20
1st: 10 Cal Row/Bike/Ski
2nd: 10 Shuttle Sprints, 10m
3rd: Max Sit-ups or Plank Hold
4th: Rest