Tuesday, May 12, 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 snatch

2 x 10 OH squat with PVC

Overhead Squat (5 x 4 Pause at bottom 3 seconds (same weight))

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 6 Squat snatches (split for scale) 135/95

Even: 10 T2B