Friday, November 4, 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

Push Jerks and Front squats

2 max rep attempts HSPU

Weightlifting

Front Squat (5 x 4 @ 70% of 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

6 Front squats 135/95 from floor

10 Deadlift same weight

rest 3 minutes

AMRAP in 4 Minutes

6 Push Jerks 95/65

10 Ring Pulls (44 inch from floor)