Friday, October 30, 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

Skill Work

Goblet squats

2 x 10 Push-ups

Weightlifting

Deadlift (4 x 5 @ 65% 1 RM)

Metcon

Metcon (Time)

5 RFT

Run 100 meters

7 T2B

Rest 4 minutes

4 RFT

7 Goblet Squats 53/35

7 HSPU
Each mini WOD has it’s own time. Add your time for the two mini WODs to get your overall time.