Thursday, August 13, 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 GHD Sit-ups

Weightlifting

Hang Power Snatch (4 x 4 increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 14 Minutes

7 Hang Power Snatch 135/95

Run 400 meters