Saturday, September 17, 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

2x max rep GHDSU

Weightlifting

Thruster (4 sets of 4 reps )

Increase weight

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 mins:

1 Thrusters 95/75

2 Ring Dips

2 Thrusters

4 Ring Dips

3 Thrusters

6 Ring Dips

4 Thrusters

8 Ring Dips

5 Thrusters

10 Ring Dips

Continue pattern until time cap.
Rx+ Thrusters 115/95