Thursday, May 5, 2016

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

Deadlift

2 max rep attempts hand release push-ups

Weightlifting

Deadlift (5 x 3 @ 85% 1 RM)

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155

Handrelease Push-ups

Run 200 meters between rounds