Friday, February 13, 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

Clean Deadlift

2 x 10 Ring Dips

Clean deadlift (4 x 3 @ 120% of 1 RM clean)

Metcon (AMRAP – Reps)

One round

AMRAP in 5 minutes

5 Back Squat @ 50% 1 RM

10 Burpees

Rest 2 minutes

AMRAP in 5 minutes

5 Pull-ups

10 Push-ups