Monday, July 20, 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

Deadlift

2 x 10 Air Squats

Weightlifting

Deadlift (5, 4, 3, 2, 1 work up heavy no more than 80%)

Metcon

72015 (Time)

Time Cap 8 Minutes

10 Deadlift 155/105

15 Box Steps 24/20

15 DL

15 Box Steps

20 DL

15 Box Steps

25 DL

15 Box Steps

30 DL

15 Box Steps

Continue pattern until time cap