Tuesday, June 30, 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/MU

2 x 10 OHS with PVC

Overhead Squat (2 x 5 @ 70%)

Hang Snatch (2 x 5 @ 70%)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Can power snatch and overhead squat

Scale as appropriate