Tuesday, May 19, 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

3rd pull for clean

2 x 10 Front squats with PVC

Clean (Clean with full squat 6 x 3 work up to 85%)

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10 minutes of:

2 cleans @ 85%

3 HSPU

4 cleans

6 HSPU

6 cleans

9 HSPU

8 cleans

12 HSPU

10 cleans

15 HSPU

Continue pattern until time cap