Thursday, July 2, 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

Halting Snatch Grip Deadlift

2 x 10 GHD Sit-ups

Olympic Lifting

Halting Snatch Grip Deadlift (4 x 5 @ 100% of 1 RM snatch)

Metcon

Metcon (Time)

5 Rounds For Time

5 Ring Dips

10 Wallball 20/14

4 Power Snatch @ 50% 1 RM