Thursday, October 6, 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

Overhead Squats

2 x max rep T2B

Weightlifting

Overhead Squat (5 sets of 3 reps, Increase weight)

Metcon

Metcon (Time)

21-15-9

Overhead Squats @ 115/80

Ring Rows

Hand Release Push Ups