Thursday, April 7, 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

Benchmark

500m Row (Time)

Max Effort 500m Row

Skill Work

Weightlifting

Power Snatch (Work up to 1 RM)

Metcon

Metcon (Time)

For Time

Row 300 meters

then

3rds of

10 Power snatch 95/65

10 T2B