Friday, December 4, 2015


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

Power clean – 1 st pull

2 x 10 GHD Sit-ups

Weightlifting

Power Clean (4 x 3 increase weight)

Metcon

Metcon (Time)

3 RFT

7 Power clean 135/95

7 HSPU

Rest 2 minutes, then

3 RFT

5 Power clean 135/95

5 Ring dips

Rest 2 minutes, then

3 RFT

3 Power cleans 135/95

3 push-ups
Each athlete will need to track their own rest time. Your score is your total time with the two rest times added.