Monday, September 2, 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

Kipping Pull-up technique

2 sets of 10 GHD sit-ups

Back Squat (Work up to a 1 RM)

Metcon (Time)

CrossFit Games 2014 Master’s Qualifier

Event 4

For Time

100 pull-ups

100 wall-ball shots, 20 lb. to 10-foot target