Monday, January 26, 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

Kipping Pull-ups

Thruster (3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%)

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Odd: 7 Thrusters @ 65%

Even: 7 Chest to bar pull-ups