Friday, January 8, 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

Row technique

2 x 10 Hip extensions

Benchmark

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

2 RFT

Row 250 meters

25 Ab Mat sit-ups

Rest 3 minutes, then

2 RFT

15 Medball Goblet squats 30/20

10 Burpees
Your score is the your total time for the 2 mini WODs together. Do not include the rest time.