Tuesday, April 14, 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

Squat clean

2 x 10 HSPU

Clean (Power clean + Front squat + Squat clean: 5 sets)

Metcon (Time)

For Time

2 Rounds

Row 20 Calories

20 Squat cleans 95/65

then

30 Pull-ups

15 minute time cap