Friday, September 23, 2016

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


2 max rep attempts HSPU


Deadlift (Work up to 1RM)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

5 Deadlift 185/125

Run 50 meters

Rest 4 minutes

AMRAP in 4 Minutes

7 Ring Dips

7 Box jump overs 24/20
Your score is total rounds and reps for both workouts combined.