Saturday, October 1, 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

Deadlift

2 x max rep GHDSU

Weightlifting

Deadlift (3 x 5 @ 75% of 1RM)

Metcon

Crabtree (AMRAP – Rounds and Reps)

10 min AMRAP of:

5 Deadlifts @ 185/125

10 Sit-ups

5 Wallballs 20/14