Friday, November 20, 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

Thurster

2 x 10 Box Jumps

Weightlifting

Thruster (4 x 3 @ 60% 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5 minutes

Row 200 meters (2 reps)

5 Thrusters 75/55

Rest 3 minutes

AMRAP in 5 minutes

4 HSPU

7 Goblet Squats 53/35