Saturday, March 5, 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

Shoulder press/push press

2 x max effort ring push-ups

Weightlifting

Shoulder Press (4 x 4 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 8 Minutes

5 Push Press @ 115/85

Run 100 meters

5 Burpees