Thursday, August 18, 2016

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

Overhead Squat

2 x max rep Ring Push-ups


Overhead Squat (4 sets of 3 reps, increase weight)


Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

15 T2B

10 Deadlifts @ 115/75

5 Overhead Squats @ 115/75
Pick a weight you can use for both the deadlifts and the overhead squats. Overhead squats will be from the floor.