Friday, May 29, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Power clean

2 x 10 ring dips

Power Clean (4 x 3 increase weight)

Metcon (AMRAP – Reps)

AMRAP for 4 minutes

6 Power clean 165/105

Run 100 meters

Rest 4 minutes

AMRAP for 4 minutes

10 Deadlift 165/105

6 Pull-ups