Friday, August 26, 2016

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Deadlift

2 max rep attempts HSPU

Weightlifting

Deadlift (4 x 5 @ 65-75% of 1 RM)

Metcon

Friday Leg Fry (AMRAP – Reps)

In 4 Minutes

Row 500 meters

15 Deadlift @ 165/105

then

As many Wallballs 20/14 as possible in remaining time

Rest 4 minutes and repeat

Your score is total Wallballs for both rounds.