Saturday, March 12, 2016

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

Back squat

2 x max rep HSPU

Weightlifting

Back Squat (5 x 3 Increase weight)

Metcon

Metcon (Time)

3 RFT

200m Run

12 Back Squats @ 50% of 1RM

10 Hand Release Push-ups