Friday, November 13, 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

Pistols

2 x 10 Knees to Elbows

Deadlift (4 x 5 @ 75% 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes

6 Pistols (3 each leg alternating)

5 Deadlift 155/105

100 ft shuttle sprint

6 Hand release push-ups