Saturday, December 19, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Shoulder press

2 x 10 GHD sit-ups

Weightlifting

Shoulder Press (4 x 5 @ 60%)

Metcon

Metcon (Time)

21-15-9

Box Jump

Goblet Squat 53/35

Push Press 95/65