Monday, December 1, 2014


Perdido Bay CrossFit – CrossFit

Skill: Strict Chest to Bar Pull-ups

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Back Squat (20 Rep back squat )

Metcon (AMRAP – Rounds)

EMOM for 16 minutes

Odd: 5 thrusters 155/125

Even: 7 C2B pull-ups