Tuesday, August 25, 2015

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

2 x 10 Pull-ups

Weightlifting

Snatch (Work up to 1 RM)

Metcon

Metcon (Time)

4 RFT

10 Snatch @ 50% of 1RM

Run 200 meters

10 Back Squat same weight (pull from ground)