Friday, August 7, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

KB Swings

2 x 10 Ring Dips

Weightlifting

Power Clean (5, 4, 3, 2, 1 increase weight)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 minutes

5 Power cleans 135/95

7 Bar over burpees

Rest 2 minutes

AMRAP in 4 minutes

5 KB Swings 53/35

7 KB Goblett Squats 53/35