Perdido Bay CrossFit – CrossFit
PBCF 1st Year Anniversary Celebration today 1 – 4:00!
Daily Warm-up (No Measure)
Run 400 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill work: demonstrate movements for the workout.
Deadlift (Work up to heavy 2)
PBCF Anniversary WOD (Time)
For Time Partner WOD
Run 400 meters together
4 Rounds of
14 Medball Pass Partner Sit-ups 20/14
9 Partner Deadlift 165
14 Burpee High Fives
9 Push Press 85/65
14 Alternating Weighted Box Step Overs @ 20/14 with 20″ box
This is our 1st Anniversary WOD. Have fun and work together.