Thursday, April 21, 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

Push Jerk

2 max rep attempts of T2B

Weightlifting

Push Jerk (5 x 4 @ 80-85% 1 RM)

Metcon

Metcon (AMRAP – Reps)

10 minute time cap

2 Push jerk @ 80% of the weight used in weightlifting today

4 Ab mat Sit-ups

6 Walking lunge

4 Push jerk

8 Ab mat sit-ups

12 Walking lunge

8 Push jerk

16 Ab mat sit-ups

24 Walking lunge

16 Push jerk

32 Ab mat sit-ups

48 Walking lunge

continue pattern until time cap