Thursday, March 5, 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

Squat Cleans

2 x 10 Hip Extensions

Clean (4 x 3 – go heavy)

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Odd: 10 Thrusters 95/65

Even: 10 C2B Pull-ups