Thursday, December 17, 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

Back Squat

2 x 10 air squats

Weightlifting

Back Squat (5 x 5 @ 70%)

Metcon

Metcon (Time)

For Time

Row 1000 meters

then

3 Rounds of

15 Back squat 95/65

25 Burpees