Saturday, November 12, 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

Sumo Deadlift High Pull

2 x max rep GHDSU

Weightlifting

Sumo Deadlift High Pull (6 sets of 3 reps, increase weight)

Metcon

Metcon (No Measure)

Deck of Cards

With a deck of cards, flip each card and perform the movement and the number of reps specified.
-Jack/Queen/King/Aces=10 reps

-Hearts-Burpees

-Diamonds-Hand Release Push Ups

-Spades-Squats

-Clubs-AbMat Sit Ups

-Jokers-Run

*20 min cap