Monday, March 23, 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

Thruster

2 x 10 Pull-ups

Thruster (Work up to a 1 RM)

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Odd: 10 Front Squats 115/85

Even: 6 burpee box jumps 24/20