Tuesday, February, 24, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Power clean

2 x 10 Ring dips

Power Clean (5 x 5 increase weight to 65%)

Metcon (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of

Power Clean 135/95

Bar over burpees