Tuesday, October 20, 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

Snatch grip deadlift

2 x 10 Pull-ups

Weightlifting

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 5 Snatch @ 75%

Even: Run 100 meters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 12 Minutes

10 Snatch Grip Deadlift (same weight)

10 HSPU

25 Air Squats