Thursday, April 9, 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

Hang Power Snatch

2 x 10 OHS with PVC

Overhead Squat (Work up to 1 RM)

Metcon (AMRAP – Reps)

12 Minute Time Cap

3 Hang Power Snatch 135/95

5 Wallball 20/14

Run 200 meters

6 Hang Power Snatch

10 Wallball

Run 200 meters

9 Hang Power Snatch

15 Wallball

Run 200 meters

12 Hang Power Snatch

20 Wallball

Run 200 meters

Continue pattern until time cap