Friday, July 24, 2015

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

Overhead squats

2 x 10 OH squats with PVC

Weightlifting

Overhead Squat (4 x 4 @ 75%)

Metcon

72415 (AMRAP – Reps)

AMRAP for 4 Minutes

7 Back squat 135/95

10 Ring Dips

Rest 3 minutes

AMRAP for 4 Minutes

7 T2B

10 Overhead walking lunge 45/25 plate