Tuesday, September 13, 2016

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

Power clean

2 max rep attempts Ring Dips

Weightlifting

Power Clean (5 x 3 increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 15 Minutes

20 Double Unders

5 T2B

3 Power cleans 165/105