Friday, July 1, 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
Row is weather is bad

Skill Work

Squat clean thruster or cluster

2 max rep attempts ring push-ups


Squat Clean Thruster (5, 4, 3, 2, 1 increase weight)

You must predetermine your weights to be used for all reps


Metcon (AMRAP – Reps)

AMRAP in 4 minutes

5 Thrusters 95/65

10 Ring Dips

Rest 3 minutes

AMRAP in 4 minutes

5 “V” ups

10 Cals on Rower
Your score is total reps for both workouts