Thursday, September 17, 2015


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

Power snatch

2 x 10 GHD Sit-ups

Weightlifting

Power Snatch (5 x 3 increase weight)

Metcon

Metcon (Time)

4 RFT

10 Power snatch @ 60-65% of heavy 3

10 Box Jump overs 24/20

10 HSPU