Monday, September 21, 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

Cover all skills for WOD

2 x 10 Ring Dips

Technique

Metcon (No Measure)

Move through all stations of WOD completing 5 reps at each station. Take 30 seconds at each station to complete the 5 repetitions and rest before moving to next station.

Metcon

Metcon (AMRAP – Reps)

2 Rounds for max reps

Each athlete will move through the 7 station circuit. At each station each athlete will work for 45 seconds for max reps, rest 15 seconds and rotate to next station.

Station 1 – Front Squats @ 85 lbs

Station 2 – Push Press @ 65 lbs

Station 3 – Back Squat @ 115 lbs

Station 4 – Rest

Station 5 – Bench Press @ 55 lbs

Station 6 – Thrusters @ 55 lbs

Station 7 – Deadlift @ 115 lbs