Saturday, September 3, 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

Hang power clean

2 max rep attempts ring push-ups

Weightlifting

Hang Power Clean (4 x 4 increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

55 double-unders

15 chest-to-bar pull-ups

5 hang power cleans 155/105