Friday, October 9, 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

Clean and jerk (push and split)

2 x 10 hip extensions

Weightlifting

Clean and Jerk (Work up to heavy single )

This is a warm-up for the workout, so work up heavy but not too many lifts

Weightlifting

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Barbells for Boobs is in two weeks