Thursday, October 13, 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

Thrusters

2 x max rep T2B

Weightlifting

Thruster (4 x 4 @ 65% of 1 rep max)

Warm up to 65% then do all 4 sets at that weight

Metcon

Metcon (AMRAP – Reps)

In 6 min:

Run 800m and with remaining time as many Thrusters @ 95/65

Then, in 8 min:

Run 800m and with remaining time as many Push Presses @ 95/65
No rest between WODs. Score is total number of Thrusters and Push Presses.