Monday, February 16, 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

Power cleans

2 x 10 Box jumps

Power Clean (Work up to a 1 RM)

Metcon (AMRAP – Reps)

Partner workout

Teams have 8 minutes to accumulate as many:

Power cleans 115/75

Wallball 20/14

as possible.

Only 1 team member can be working at a time.