Thursday, May 19, 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

Deadlift

2 max rep attempts T2B

Weightlifting

Deadlift (5 x 3 @ 85% 1 RM)

All 5 sets done at working weight. If your form is not perfect drop weight down.

Metcon

Metcon (AMRAP – Reps)

8 Minute Time Cap

3 Deadlift @ 50% 1 RM

3 T2B

6 DL

6 T2B

9 DL

9 T2B

12 DL

12 T2B

15 DL

15 T2B

continue pattern until time cap