Thursday, July 23, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Double Unders

2 x 10 Alternating Lunges

Weightlifting

Clean (5 x 3 Increase weight)

Metcon

Metcon (AMRAP – Reps)

12 Minute Time Cap

3 Squat cleans 135/95

30 Double Unders

4 Squat Cleans

30 DU

5 Squat Cleans

30 DU

6 Squat Cleans

30 DU

7 Squat Cleans

30 DU

Continue Pattern until time cap