Friday, December 12, 2014


Perdido Bay CrossFit – CrossFit

Skills: Muscle-ups and Deficit Hand Stand Push-ups

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Back Squat (20 Rep back squat )

Metcon (AMRAP – Reps)

AMRAP for 5 minutes

Run 200 meters

3 Muscle-ups

rest for 2 minutes

AMRAP for 5 minutes

5 Front Squats 155/105

4 Deficit HSPU