Friday, July 31, 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

Push Jerk

2 x 10 hip extensions

Weightlifting

Deadlift (4 x 5 @ 70%)

Metcon

73115 (AMRAP – Reps)

AMRAP for 4 minutes

5 Push jerk 115/85 Pull from the ground

7 Bar over Burpees

Rest 3 minutes

AMRAP for 4 minutes

5 HSPU

7 Box Jumps 24/20