Friday, June 10, 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

Hang power clean

2 max rep attempts HSPU


Hang Power Clean (5 x 3 increase weight)


Metcon (AMRAP – Reps)

90 seconds max reps at each station

Row for calories

Hang power cleans 115/75

Shoulder to over head 115/75

Front Squats 115/75

Hand release push-ups

1 minutes rest between stations to rotate.
All lifts come from the ground