Monday, April 13, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Push Jerk

2 x 10 Pull-ups

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

5 Strict Press @ 80%

Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Odd: 5 Push Jerks- same weight

Even: 8 Dead lift – same weight