Thursday, March 31, 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

Power clean

2 max rep attempts T2B

Weightlifting

Power Clean (5 x 4 @ 75% 1 RM)

Metcon

Metcon (AMRAP – Reps)

As Many Reps as Possible in 9 Minutes

3 Power Cleans @ 135/95

3 Handstand push-ups

4 Power cleans

6 HSPU

5 Power cleans

9 HSPU

6 Power cleans

12 HSPU

7 Power cleans

15 HSPU

Continue pattern until time cap
Rx+ 165/115