Tuesday, July 14, 2015


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

Hang Power Snatch

2 x 10 T2B

Weightlifting

Hang Power Snatch (5 x 3 increase weight)

Metcon

71415 (AMRAP – Reps)

71415

12 Minute Time Cap

3 Hang Power Snatch 135/95

10 Push-ups

Run 200 meters (two reps)

6 Hang Power Snatch

20 Push-ups

Run 200 meters

9 Hang Power Snatch

30 Push-ups

Run 200 meters

12 Hang Power Snatch

40 Push-ups

Run 200 meters

continue pattern until time cap