Monday, April 27, 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

Kipping HSPU

2 x 10 Hip Extensions

Deadlift (4, 3, 2, 1 have weights selected)

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

Odd: 10 Deadlifts 225/155

Even: 10 HSPU

Go heavier on DL if appropriate

Go deficit on HSPU if appropriate