Friday, October 23, 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

“V” ups

2 x 10 hip extensions

Thruster (Work up to a heavy 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 minutes

Row 8 Calories

7 “V” ups

Rest 4 minutes

AMRAP in 4 minutes

7 Thrusters 75/55

7 T2B