Saturday, April 23, 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

Good Mornings

2 x max rep Ring Push-ups

Weightlifting

Good Mornings (4 x 3 Keep weight light, work technique)

Metcon

Metcon (Time)

9-15-21

KB Swings 53/35

Burpees

100m run between each round
9 KB Swings

9 Burpees

100m Run

15 KB Swings

15 Burpees

100m run…