Tuesday, September 20, 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

Push press

2 max rep attempts ring dips

Weightlifting

Push Press (5 x 5 @ 65 – 70% 1 RM)

Metcon

Metcon (Time)

4 RFT

Run 200 meters

10 Push press 95/65

10 Front rack lunges 95/65

10 Pull-ups
Push press is from the ground