Thursday, February 18, 2016


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Squat clean

2 x max reps of ring push-ups

Weightlifting

Clean (Squat clean 5 x 2 increase weight)

Heaviest lifts can be dropped between the two reps

Metcon

Metcon (Time)

6 RFT

4 Cleans @ 75% heaviest set from above

7 HSPU