Thursday, January 21, 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

Deadlift

2 x 10 GHD Sit-ups

Weightlifting

Deadlift (5 x 4 @ 75%)

Metcon

Metcon (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 – 1) reps

Deadlift 225/155

HSPU

Sit-ups