Saturday, April 2, 2016


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

Overhead Squat

2 max rep attempts HSPU

Weightlifting

Overhead Squat

4 x 3 Increase weight

Metcon

Metcon (Time)

400m Run

then

10 Rounds of:

-5 Pull ups

-10 Push ups

-15 Squats

then

400m Run