Friday, September 18, 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

Overhead squat

2 x 10 OHS with PVC

Weightlifting

Overhead Squat (4 x 3 increase weight)

Metcon

Metcon (AMRAP – Reps)

AMRAP for 4 minutes

Run 100 (1 Rep)

8 OHS 95/65

Rest 4 minutes then,

AMRAP for 4 minutes

8 Wallball 20/14

10 V-Ups