Tuesday, April 21, 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

Split Jerk and Push Jerk

2 x 10 GHD Sit-ups

Clean Pull (3 x 3 increase weight: explode through heel)

Hang Power Clean and Jerk (3 x 2 increase weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

5 Power clean and Jerks 135/95

7 Pull-ups