Saturday, March 7, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Overhead Squats

2 x 10 box jumps

Overhead Squat (4 x 3 work up in weight)

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

15.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 95# / 65#

6 Chest 2 Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 95# / 65#

8 Chest 2 Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest 2 Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

AMRAP – Reps