Tuesday, November 1, 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

Hang Snatch

2 max rep attempts ring dips

Weightlifting

Hang Snatch (6 x 2 increase weight)

Squat or split snatch requried

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

30 Double Unders

15 Power snatchs 75/55