Friday, June 19, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Front Squat (4 x 4 @ 70%)

Metcon (AMRAP – Reps)

8 Minutes to get as many reps of the following sequence completed as many times as possible

2 Rounds

5 Front squat 135/95

5 Burpees

Rest 1 minute on your own, then

2 Rounds

5 Back Squat 135/95

5 Star Jumps

Rest 1 minute on your own, then

2 Rounds

5 Dead Lift 135/95

5 Walking lunges

Rest 1 minute on your own, then start again