Friday, October 7, 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

Deadlift

2 max rep attempts ring push-ups

Weightlifting

Deadlift (5 Reps at each percentage )

5 reps at 65%, 70%, 75%

3 reps at 80%

record your last set

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

50 meter run (1 rep)

7 Box jumps 24/20

rest 2 minutes

AMRAP in 4 Minutes

50 Feet walking lunge (2 reps)

7 DL 165/105

rest 2 minutes

AMRAP in 4 Minutes

5 Burpees

10 Knees up
Score is total reps for all three AMRAPs

RX+ = must do all

30/24 on box

225/145 DL

T2B