Saturday, May 7, 2016


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Bench Press

2 max rep attempts HSPU

Weightlifting

Bench Press (Work up to a 1 RM )

Metcon

Metcon (Time)

For Time

10 Bench Press @ 70% of 1 RM

30 KB Swings 44/26

40 Ring Pulls

50 Hand release push-ups

100 ft front rack lunge 65/45

Run 100 feet