Thursday, August 25, 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

Hang Cleans

2 x max rep T2B

Weightlifting

Hang Clean (4 x 4, Increase weight)

Metcon

Metcon (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Hang Cleans @ 155/105

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Hand release Push ups

ex. 10 Hang Cleans

1 HRPU

9 Hang Cleans

2 HRPU

8 Hang Cleans

3 HRPU…
Continue pattern until 1 Hang Clean + 10 HRPU