Monday, February 29, 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

Clean and Jerk

2 sets max effort ring dips

Weightlifting

Clean and Jerk (Work up to 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

Clean and Jerk @ 70-75% of 1 RM

then move immediately to,

AMRAP 4 Minutes

Muscle-ups