Monday, October 19, 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

Push Jerk

2 x 10 SDLHP 35/24


Clean and Jerk (Work up to a 1 RM )


Metcon (Time)

For Time

12 – 9 – 6

Clean and Jerk 135/95

Burpee Box Jumps 24/20
Hips do not have to be open on top of the box to count for box jumps. Feet must be flat on top of box.