Friday, October 16, 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

Weightlifting

Deadlift (5, 4, 3, 2, 1 increase weight)

Skill Work

Deadlift

2 x 10 Hip Extensions

Metcon

Metcon (AMRAP – Reps)

AMRAP for 4 minutes

6 Deadlift 165/105

8 Burpees

Rest 5 minutes, then

AMRAP

6 Thrusters 75/55

10 Sit-ups