Friday, August 14, 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

Gymnastic work

2 x 10 ring rows

Gymnastics

Metcon (No Measure)

15 Minutes to work

Muscle-ups and/or Kipping HSPU

Metcon

Metcon (Time)

3 RFT

Row 250 meters

10 Box Jumps

10 Burpees

Rest 3 minutes then

3 RFT

15 Wallball 20/14

10 HSPU
Total time from both workouts