Tuesday, July 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

Hang Power Snatch

2 x 10 Ring Dips

Weightlifting

Hang Power Snatch (5 x 2 increase weight)

Metcon

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Odd: 4 Hang Power Snatch @ 90% max 2 rep from 5 x 2

Even: 7 pull-ups