Thursday, April 2, 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

Hang Power Snatch

2 x 10 GHD Sit-ups

Hang Power Snatch (5 x 3 increase weight)

Metcon (AMRAP – Reps)

One time through for total Reps

AMRAP in 6 minutes

5 Push Press 155/105

7 Wall ball 20/14

Rest 1 minute

AMRAP in 6 minutes

Row 15 Calories

7 Burpees