Tuesday, November 3, 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

Front rack lunges

2 x 10 Pull-ups

Weightlifting

Back Squat (5 x 5 @ 70%)

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 12 minutes

5 Front rack lunges 35 -40% 1 RM BS

5 Burpees

5 HSPU

Run 200 meters

10 Front rack lunges

10 Burpees

10 HSPU

Run 200 meters

15 Front rack lunges

15 Burpees

15 HSPU

Run 200 meters

20 Front rack lunges

20 Burpees

20 HSPU

Run 200 meters

25 Front rack lunges

25 Burpees

25 HSPU

Run 200 meters