Thursday, October 15, 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

Snatch grip deadlift

2 x 10 GHD Sit-ups

Weightlifting

Power Snatch (1 snatch grip DL + 1 power snatch)

1 x 3 @ 65%

1 x 3 @ 75%

1 x 2 @ 85%

Metcon

Metcon (Time)

5 RFT

15 Power snatch @ 50% 1 RM

7 T2B

15 Walking lunges