Saturday, April 4, 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

Power snatch

2 x 10 Hip Extensions

Front Squat (5 x 3 increase weight )

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

5 Power Snatch 115/85

Run 200 meters

7 HSPU