Tuesday, November 18, 2014


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

2 x 10 Squats, Sit-ups

Overhead Squat (Increase weight each set 5 sets)

Metcon (Time)

For Time

3 power snatches @ 85% 1 RM

then

30, 20 ,10 reps of

Wallballs 20/14

Pull-ups

then

3 power snatches @ 85% 1 RM