Monday, February 15, 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

Prepare for Workout


Deadlift (3 x 3 warm up for workout)

Only do a few sets to work up to a weight that is about 10-20 lbs over the weight you will use in the workout.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

7 Deadlift 225/155

7 Pull-ups

14 Air Squat