Friday, November 14, 2014


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

2 x 10 Squats, Sit-ups

Back Squat (20 reps – attempt to go unbroken)

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Even: 5 front squats @ 70% 1 RM

Odd: 5 muscle-ups