Friday, February 5, 2016

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Wallballs

2 x T2B

Front Squat (5, 4, 3, 2, 1 increase weight)

Metcon

Metcon (Time)

3 RFT

7 Front squats 115/85

10 Burpees

rest 2 minutes

3 RFT

7 Wallballs 30/20/14

10 Ring Dips
Your score is total time minus the 2 minute rest