Saturday, November 14, 2015


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

Thrusters

2 x 10 GHD Sit ups

Thruster (4 x 3 @ 70% of 1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Rahoi”

AMRAP in 12 mins

12 Box Jumps @ 24/20

6 Thrusters @ 95/65

6 Barbell Burpees