Friday, September 16, 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

Hang Power Clean

2 max rep attempts HSPU

Weightlifting

Hang Power Snatch (5 x 4 increase weight)

Metcon

Metcon (Time)

3 RFT

7 Hang Power snatch 95/65

10 Goblet squat 53/35

Rest 4 Minutes

7 Pull-ups

10 Box jump overs 24/20
After finishing first WOD each athlete will watch the clock and rest 4 minutes on their own, the begin 2nd WOD.

Score is total time minus the 4 minutes of rest.