Saturday, September 12, 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

Shoulder Press

2 x 10 AbMat Sit-ups

Weightlifting

Shoulder Press (5, 4, 3, 2, 1 – Work to a heavy single)

Metcon

Metcon (Time)

20 Wallballs 20/14

30 Shoulder Press 75#

40 T2B

400m Run

40 T2B

30 Shoulder Press 75#

20 Wallballs 20/14
Partners can split reps for all movements, but run must be completed together.