Monday, May 11, 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

Squat cleans

2 x 10 Air Squats

Front Squat (5 x 3 increase weight)

Clean (3 x 3 increase weight (Squat Cleans))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

5 Squat cleans 165/125

10 backwards walking lunges

12 Pull-ups