Thursday, April 30, 2015


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

Snatch 1st pull

2 x 10 GHD sit-ups

Snatch Pull (Work on 1st pull 3 x 3 @ 70%)

Power Snatch (3 x 3 @ 60% focus on 1st pull)

Metcon (AMRAP – Rounds and Reps)

AMRAP for 7 minutes

5 Power snatch @ 135/95

10 Ring Dips