Tuesday, April 26, 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

KB snatch

2 max rep attempts ring dips

Weightlifting

Kettlebell Snatch (Technique work – increase weight)

Safety and technique are more important than weight. Alternate arms for practice

Metcon

Metcon (Time)

4 RFT

Run 200 meters

6 Hang Power snatch 95/65

10 Pull-ups
RX + = 135/95/ C2B