Wednesday, November 25, 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

Muscle-ups

No 2 x 10s today

Weightlifting

Paused Front Squat (Work up to a heavy set of 3)

Work up to a heavy set of 3. Form is critical – do not go heavier than you can keep good form.

Three full second pause at bottom.

Metcon

Metcon (Time)

4 RFT

6 Back Squat @ 60-65% of heaviest set of 3 front squats

Run 400 meters

3 Muscle-ups
20 minute time cap