Friday, February 19, 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

Kettle bell snatch

2 x max rep T2B


Kettlebell Snatch (Technique work )

work up to a weight appropriate for workout


Metcon (AMRAP – Rounds and Reps)

AMRAP for 4 Minutes

Row 200 meters (2 reps)

8 KB snatch 53/35

rest 3 minutes

AMRAP for 4 Minutes

7 Box Jumps 24/20

10 Wallball 20/14
Your score is total rounds and reps for both workouts