Friday, September 11, 2015

Perdido Bay CrossFit – CrossFit

We still remember….
Tonight, I ask for your prayers for all those who
grieve, for the children whose worlds have been
shattered, for all whose sense of safety and
security has been threatened. And I pray they
will be comforted by a power greater than any
of us, spoken through the ages in Psalm 23:

“Even though I walk through the valley of the
shadow of death, I fear no evil, for You are with

President George W. Bush

September 11, 2001

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work


2 x 10 T2B


Deadlift (5 x 3 increase weight)


Metcon (AMRAP – Reps)

AMRAP for 5 Minutes

Row 250 meters (3 reps)

6 Ring Dips

10 Sit-ups

Rest 3 minutes, then

AMRAP for 5 Minutes

Run 200 meters (2 reps)

7 Deadlift 155/105

8 Burpees
Your score is total reps for both AMRAPs together