Monday, October 26, 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

Front Rack position for front squat and wallball

2 x 10 Pull-ups

Weightlifting

Front Squat (4 x 4 increase weight)

Metcon

Metcon (Time)

For Time

30 Calorie Row

15 Front squats 115/65

75 Single Jump Rope

25 Wallball 20/14

75 Single Jump Rope

15 Front Squats

30 Calorie Row