Tuesday, June 28, 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
Row if raining

Skill Work

Snatch

2 max rep attempts ring dips

Weightlifting

Snatch (6 x 2 increase weight)

Squat or split snatch

May come from the hang but must finish with squat or split.

Metcon

Metcon (Time)

10 RFT

1 Snatch @ 90% of today’s weight lifting 2 rep heavy

3 HSPU

5 Abmat Sit-ups