Tuesday, November 10, 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

HSPU

2 x 10 GHD sit-ups

Weightlifting

Power Clean (Work up to 1 RM)

Metcon (AMRAP – Reps)

15 Minute Time Cap

5 Handstand Push-ups

5 Double Unders

5 Walking lunges

Run 100 meters (1 rep)

10 HSPU

10 Double Unders

10 Walking lunges

Run 100 meters

15 HSPU

15 Double Unders

15 Walking lunges

Run 100 meters

20 HSPU

20 Double Unders

20 Walking lunges

Run 100 meters

continue pattern until time cap