Thursday, October 27, 2016

Announcements

We’re still raising funds for Barbells for Boobs. Donate if you can, everything helps. Barbells for Boobs WOD October 29th!

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 x max rep T2B

Weightlifting

Deadlift (5 sets of 3 reps, increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP-10 min

6 DL @ 225/155

7 Burpees

8 KB Swings @ 53/35