Friday, April 3, 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

Kipping Pull-ups

2 x 10 Ring Dips

Rope Climb (Legless, climb or foot locks accumulate 10 total)

Metcon (Time)

For Time

10 DL 155/115

1 C2B Pull-up

9 DL

2 C2B

8 DL

3 C2B

7 DL

4 C2B

6 DL

5 C2B

5 DL

6 C2B

4 DL

7 C2B

3 DL

8 C2B

2 DL

9 C2B

1 DL

10 C2B