Saturday, September 19, 2015


Perdido Bay CrossFit – CrossFit

Friends and Family Month!

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Ball Slams

2 x 10 Air Squats

Weightlifting

Deadlift (4 x 5 work up in weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 AMRAP

Partner 1 – 8 KB swings 53/35

Partner 2 – 8 SDLHP 53/35

Partner 1 – 8 Jumping Split Squats

Partner 2 – 8 Ball Slams 35/20

Partner 1 – 8 Deadlift 155/105
After Partner 1 completes the final deadlift rep, Partner 2 will begin KB swings. Only 1 person working at a time. Reps for each movement will NOT be partitioned between partners.