Friday, August 21, 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

Deadlift

2 x 10 GHD Sit-ups

Weightlifting

Deadlift (5, 4, 3, 2, 1 increase weight)

Metcon

Metcon (AMRAP – Reps)

AMRAP for 5 minutes

Run 200 meters (worth 2 reps)

10 Goblet Squats 53/35

Rest 3 minutes, then

AMRAP for 5 minutes

10 Deadlift 135/95

7 HSPU