Monday, April 11, 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


2 max rep attempts pull-ups


Thruster (Work up to 1 RM)

Must use a squat clean from the floor to get to the thruster. You will also get be working on a 1 RM squat clean as well. Once you reach a 1 RM thruster continue with reaching a 1 RM squat clean.

Clean (Work up to 1 RM )

After reaching your 1 RM thruster continue to reach 1 RM squat clean


Metcon (Time)

7 Rounds for Time

3 squat cleans at 75-80%

7 T2B

Every 2 minutes do 5 burpees.
Everyone will do 5 burpees at 2 minutes, 4 minutes, 6 minutes and so forth until they finish the workout.