Tuesday, December 16, 2014

Perdido Bay CrossFit – CrossFit

Skill: Power Clean

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Power Clean (Take 15 minutes to reach 1 RM )

Metcon (Time)

For Time

Competitive                     Performance

40 Pull-ups                      30 Pull-ups

40 Wallball 20/14           30 WB

30 Pull-ups                      20 Pull-ups

30 Wallball                      20 WB

20 Pull-ups                    10 Pull-ups

20 Wallball                     10 WB

10 Pull-ups

10 Wallball