Friday, August 28, 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

T2B

2 x 10 GHD Sit-ups

Weightlifting

Deadlift (4 x 2 @ 90%)

Metcon

Metcon (Time)

3 Rounds

7 T2B

10 Deadlift 185/125

250m Row

Start round 2 at the 2:00 min mark

Start round 3 a the 4:00 min mark

Any time between rounds is used as rest