Wednesday, November 19, 2014

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

2 x 10 Push-ups, Squats
Skill work: Efficient shoulder to overhead technique

500 meter row (Time)

Metcon (AMRAP – Reps)

12 minute time cap

Run 400 meters

50 medball sit-ups

50 Hand release push-ups

50 Walking lunges

25 Deadlift 135/95

25 Ring Dips

25 Burpees

25 Shoulder to overhead 45/35

Use same bar, takes weights off yourself.

If you complete in 12 minutes then start round 2.