Thursday, February 11, 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

Snatch – focus on 1st pull

2 xs Ring Push-ups

Snatch (6 sets – snatch pull + snatch – increase wt.)

Metcon

Metcon (Time)

5 RFT

3 Snatch @ 70% from highest set above

7 T2B

10 Pull-ups