Thursday, May 11, 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

Power snatch

2 x 10 GHD Sit-ups

Power Snatch (4 x 4 Increase weight)

Metcon (AMRAP – Reps)

7 Minute Time Cap

3 Power snatch 95/65

5 Box Jumps 24/20

6 Power snatch

10 Box Jumps

9 Power snatch

15 Box Jumps

12 Power snatch

20 Box Jumps

Continue pattern until time cap