Friday, February 20, 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 Hip extensions

Deadlift (4 x 5 @ 75%)

Metcon (AMRAP – Reps)

4 Rounds for Reps

AMRAP of

10 deadlift 225/155

10 C2B Pull-ups

10 Burpees

3 minutes to complete as many rounds or reps as possible.

Rest for 2 minutes between rounds.