Friday, April 29, 2016

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Deadlift

2 max rep attempts HSPU

Weightlifting

Deadlift (5 x 3 increase weight )

Keep your form perfect

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

5 Deadlift 185/105

7 Ring Dips

Rest 4 minutes, then

AMRAP in 4 Minutes

Row 10 Cals

15 Push Press 45/35
Your score is total reps for both AMRAPs