Friday, January 22, 2016


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

Overhead squat

2 x 10 OHS with PVC

Weightlifting

Overhead Squat (5, 4, 3, 2, 1 increase weight)

Metcon (Time)

3 RFT

15 OHS 95/65

Row 250 meters

rest 2 minutes, then

3 RFT

15 Goblet squats 53/35

10 Burpees
Your score is both times added together