Saturday, July 18, 2015


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

Kipping HSPU

2 x 10 GHD sit-ups

Gymnastics

Kipping HSPU (Technique and practice)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 10 minutes

5 Power cleans 115/85

10 HSPU

15 Goblet Squats 53/35