Monday, January 19, 2015

Perdido Bay CrossFit – CrossFit

Dr. Martin Luther King Jr. Day

We have bumped up the class limits since we are doing a partner WOD today. Sign-up for your favorite available class time and come have some fun.

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Power clean and push jerk

Clean and Jerk (Same weight across @ 50% 1 RM)

Metcon (Time)

Partner WOD

Run 800 meters (partners can only exchange at 200 m intervals)

50 Power clean and jerk 115/85

60 Toes 2 bar

Run 400 meters

Partners must complete total reps of each movement before moving onto next movement. Partners can switch anytime they want while completing movement, except for run.