Saturday, June 6, 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

2 x 10 Toes to Bar

Deadlift

Deadlift (3 x 4 @ 80% 1 Rep Max)

Metcon (Time)

200m Run

10 Burpees, 1 Back Squat @ 95/65

9 Burpees, 2 Back Squats

8 Burpees, 3 Back Squats

7 Burpees, 4 Back Squats

6 Burpees, 5 Back Squats

5 Burpees, 6 Back Squats

4 Burpees, 7 Back Squats

3 Burpees, 8 Back Squats

2 Burpees, 9 Back Squats

1 Burpee, 10 Back Squats

200m Run