Wednesday, 15 July 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Deadlift

2 x 10 Pull-ups. Attempt most challenging version.

Weightlifting

Deadlift (5 x 3 Increase weight)

Metcon

Metcon (Time)

71515

40-30-20-10-5

Wallball 20/14

AbMat Situps

18 Minute Time cap