Tuesday, November 17, 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

Power snatch (3 positions)

2 x 10 GHD Sit-ups

Weightlifting

Power Snatch (3 Position power snatch 5 sets)

High hang (pockets), above knee, from floor. Work up in weight.

Metcon

Metcon (Time)

15 – 10 – 5

Power snatch 115/95

Ring Dips

Medball Sit-ups 20/14