Saturday, July 16, 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

Front Squat

2x Max Reps Pull-ups

Weightlifting

Front Squat (5, 4, 3, 2, 1 Increase weight)

Metcon

Metcon (Time)

21-15-9

Chest To Bars

Front Squats 115/85

MB Russian Twists 20/14
Front Squats from the ground