Friday, September 30, 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

Thruster

2 max rep attempts pull-ups

Weightlifting

Thruster (Work up to 1 RM)

Metcon

Metcon (Time)

4 Total Sets

3 RFT

5 Pull-ups

10 Push-ups

5 Thrusters 75/55

Rest 2 minutes

2 Minute time cap on the first 3 sets.

ONLY the last set will be for full time. That is the time you will record.