Thursday, July 30, 2015


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

Power snatch

2 x 10 OHS with PVC

Olympic Lifting

Power Snatch (6, 4, 2, 4 Increase weight, then decrease for 4)

Increase weight up to a heavy 2, then back the weight down for best technique for a set of 4.

Metcon

73015 (AMRAP – Rounds and Reps)

AMRAP for 12 minutes

3 Muscle-ups

7 Thrusters 95/65