Thursday, May 4, 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

Metcon (Weight)

4 sets

clean pull + power clean + front squat + squat clean @ 60%

Metcon (AMRAP – Reps)

10 Minute Time Cap

3 clusters 115/85

Run 100 meters

4 clusters

Run 100 meters

5 clusters

Run 100 meters

6 clusters

Run 100 meters

Continue pattern until time cap