Thursday, May 28, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Snatch

2 x 10 pull-ups

Metcon (AMRAP – Rounds)

EMOM for 8 minutes

4 Snatch @ 85%

Metcon (AMRAP – Reps)

Death by Wallball

Every minute you add one more rep until you can not complete the number of reps in that minute.

Minute 1 = 1 WB

Minute 2 = 2 WB

Etc.

Go heavy if you can

Men RX 30 lbs

Women RX 20 lbs