Friday, January 29, 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

Deadlift

2 x T2B

Weightlifting

Deadlift (3 x 3 @ 80% )

This will be heavy, so warm up well. All three sets will be at your working weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 minutes

Sprint 50 meters

5 Wallball 30/20/14

Rest 4 minutes

AMRAP in 4 minutes

10 Thrusters 65/45

5 Box Jumps 24/20
Your score is your combined rounds and reps for both AMRAPs