Friday, October 17, 2014


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching

2 x 10 GHD sit-ups, Pull-ups

Back Squat (Work up to a 1 RM )

Metcon (Time)

“Pick Your Poison”

Either do the full version or half version of today’s WOD.

Run 800 meters

60 Sit-ups

50 Thrusters 45/35

40 T2B

30 Box Jumps

20 HSPU

10 C2B Pull-ups