Saturday, February 14, 2015


Perdido Bay CrossFit – CrossFit

Happy Valentine’s Day!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Shoulder Press

2 x 10 Hip Extensions

Shoulder Press (Work up to a 1 RM)

Metcon (Time)

21-15-9

Thrusters 95/65

Handstand Push-ups