Saturday, September 10, 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

Push Press

2 x max rep GHDSU

Weightlifting

Push Press (8, 6, 4, 2 reps )

Increase weight

Metcon

Metcon (AMRAP – Reps)

In 6 min;

Row 1000m

With remaining time

Wallball shots 20/14

THEN

In 8 min;

Row 1000m

With remaining time

Burpees

No rest between rounds. Score is total reps of wallballs and burpees
Rx+ Wallball 30/20