Tuesday, November 22, 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

Squat clean, focus on 1st pull

2 max rep attempts ring dips

Weightlifting

Clean (Clean + hang clean – work up to heavy single)

both have full squats

Metcon

Metcon (Time)

6 RFT

5 squat cleans @ 75% of weight from today’s weightlifting

10 Pull-ups

20 Double unders