Monday, October 12, 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

Snatch grip deadlift

2 x 10 Hand Release Push-ups

Weightlifting

Metcon (Weight)

5 sets

2 snatch grip deadlift + 1 power snatch

Start light and increase weight.
Technique and mobility are to be stressed before weight is added.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups