Friday, November 6, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Thruster

2 x 10 Ring Push-ups

Weightlifting

Thruster (4 x 3 @ 80% 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5 minutes

Row 10 calories

10 Wallball 20/14

Rest 4 minutes

AMRAP in 5 minutes

10 Goblet Squats 53/35

10 Push Press 75/55
Total reps from both AMRAPs for score