Monday, March 2, 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

Pause squats

2 x 10 Ring Dips

Pause Squats (3 x 5 @ 50% hold 4 sec at bottom)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

Run 200 meters

7 Back squat 155/105

15 Sit-ups