Friday, September 25, 2015


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

Thruster

2 x 10 Hip Extensions

Weightlifting

Thruster (5, 4, 3, 2, 1 )

Metcon

Metcon (Time)

3 sets

2 minutes to complete 2 rounds of:

7 Thrusters 75/55

5 Push-ups

3 Burpees

Use remaining time to rest, then

3 minutes to complete 2 rounds of

8 Thrusters 75/55

7 Push-ups

5 Burpees

Use remaining time to rest, then

2 Rounds of for time

10 Thrusters 75/55

9 Push-ups

7 Burpees
Your score is the time it takes to finish last 2 rounds.