May, Friday 13, 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 (4 x 6 @ 65%)

All working sets at 65%

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

6 HSPU

8 Goblet squats 70/53/44/35/26

Athletes picks weight

rest 3 minutes

AMRAP in 4 Minutes

6 Wallball 20/14

8 Medball sit-ups – same weight
Your score is total reps for both AMRAPs

Record weight used for goblet squats