Saturday, November 26, 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

Thrusters

2 x max rep attempts GHDSU

Weightlifting

Thruster (Follow rep scheme below:)

3 reps @ 60%

3 reps @ 70%

3 reps @ 75%

3 reps @ 80%

Metcon

Metcon (Time)

21 Calorie row

21 Thrusters @ 95/65

15 Calorie row

15 Thrusters

9 Calorie row

9 Thrusters