Thursday, June 2, 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

KB swings – Russian swing

2 max rep attempts T2B

Weightlifting

Deadlift (3 x 5 @ 65% 1 RM)

Work on technique and warm up for WOD

Metcon

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
15 minute time cap. If you cap on time note total reps completed at 15 minutes.