Monday, June 1, 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

Shoulder press and goblet squat

2 x 10 walking lunges

Shoulder Press (5, 4, 3, 2, 1 add weight to heavy single)

Metcon (Time)

4 RFT

10 Front rack lunge 155/105

10 Strict Pull-ups

10 Goblet Squat 53/35