Monday, March 9, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Power cleans

2 x 10 HSPU

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

5 Front Squats 135/95

7 Push-ups

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

5 Power Cleans 135/95

7 Wallball 20/14