Monday, April 20, 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

Rope climb and/or foot locks

2 x 10 Pull-ups

Back Squat (4, 3, 2, 1 (Increase weight each set))

Metcon (Time)

For Time

10 Rope Climb or 3 sec. foot locks

20 Back Squats 225/155

25 HSPU

30 Calorie Row