Saturday, November 5, 2016

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Thrusters

2 x max rep Hip Extensions

Weightlifting

Thruster (2 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%)

Metcon

Metcon (Time)

20 Thrusters @ 75/55

5 MB Twists @ 20/14

100m Run

15 Thrusters

10 MB Twists

100m Run

10 Thrusters

15 MB Twists

100m Run

5 Thrusters

20 MB Twists

100m Run
RX+

Thrusters @ 95/75

MB Twists @ 30/20