Perpetual Fitness – CrossFit

The CrossFit Open is back! This will be the only time it ever occurs twice in the same year, as they made some changes to the structure and the season. From now on it will be held in October.

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! We will be tackling CrossFit Open 20.1 on Monday!

Metcon

Metcon (Time)

For time:

25 Thrusters (95/65)

500m Row

25 Hang Squat Cleans (135/95)

500m Row

25 Thrusters (95/65)

For time:

20 Thrusters (75/55)

400m Row

20 Hang Squat Cleans (95/65)

400m Row

20 Thrusters (75/55)

For time:

20 Thrusters (55/40)

400m Row

20 Hang Squat Cleans (75/55)

400m Row

20 Thrusters (55/40)

Flex

Metcon (No Measure)

TRACKS

CORE

10 ROUNDS:

10 Hollow Rocks

10 Single Leg V-ups

10 Penguin Crunches (2ct)

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)

3×12 w/ :03 Negative

C. DB Lateral Raises

3×20, 2×15, 1×10, 1×5

CARDIO

200m Run

20 Squat Jumps

20 Broad Jumps

400m Run

40 Air Squats

40 Mountain Climbers

200m Run

20 Squat Jumps

20 Broad Jumps

MOBILITY

Shoulder Squeezes

5x :10-:15 hold

Head Tilt w/ Arm Extension

5x :10-:15 hold

*Both of these stretches can be found here (1:42 long video): https://youtu.be/NQbMZQZpZYA