Saturday, October 8, 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

Cleans

2 x max rep GHDSU

Weightlifting

Clean (Reps of 8, 6, 4, 2 Increase weight)

Metcon

Metcon (Time)

200m run

20 Cleans @ 95/75

200m run

20 Thrusters @ 95/75

200m run

20 Back Squats @ 95/75

200m run
RX+ 135/95