Saturday, January 23, 2016


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Hang squat cleans

2 x 10 hand release push-ups

Weightlifting

Hang Clean (5 x 2 increase weight from the pockets)

Metcon

Metcon (Time)

For Time

30 Cals Airdyne

20 Squat Cleans @ 70% of heavy 2

30 Ring Dips

20 Cals Airdyne