Saturday, June 11, 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

Good Mornings

2 x Max Rep Pistols

Weightlifting

Good Mornings (4 x 4 Light to Medium Weight. DON’T GO HEAVY)

Metcon

Metcon (Time)

3 Rounds For Time:

21 Wallballs 20/14

18 Ring Rows

15 KB Swings 53/35

12 Russian Twists w/ Medball 20/14