Saturday, July 25, 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

Handstand Walks

2 x 10 Hip extensions

Gymnastics

Handstand Walk (Practice and technique)

Metcon

Metcon (Time)

3 RFT

15 Pull-ups

10 HSPU

50 Feet Bear Crawl

Row 400 Meters