Monday, March 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

Push Jerk

2 x 10 Ring Dips

Push Jerk (4 x 10 use a weight that you can go unbroken)

Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Odd: 5 Power cleans + 4 box jumps

Even: 7 DL + 4 burpees

135/95