Friday, October 14, 2016

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
Run if you choose

Skill Work

Front Squat

2 max rep attempts HSPU

Weightlifting

Front Squat (5 x 3 @ 85% of 1 RM)

Metcon

Metcon (Time)

3 RFT

20 Wallballs 20/14

7 HSPU

Rest 3 minutes then,

3 RFT

20 Cal Row

7 Burpees