Tuesday, October 27, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Snatch

2 x 10 Ring dips

Weightlifting

Snatch (Work up to a 1 RM)

Metcon

Metcon (Time)

Complete as many reps as possible in 7 minutes

2 Snatch ( any style) @ 65%

4 Hand Release Push-ups

6 Burpee Box Jumps 24/20

4 Snatch

6 Hand Release Push-ups

8 Burpee Box Jumps

6 Snatch

8 Hand Release Push-ups

10 Burpee Box Jumps

8 Snatch

10 Hand Release Push-ups

12 Burpee Box Jumps

10 Snatch

12 Hand Release Push-ups

14 Burpee Box Jumps
Continue pattern until time cap