Friday, December 26, 2014


Perdido Bay CrossFit – CrossFit

Skill: split snatch

No morning classes. Afternoon classes beginning at 3:30 pm

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Snatch (Snatch pull + Snatch 3 X 3)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

5 snatch : squat or split: 135/95

5 burpees

5 chest 2 bar pull-ups