Saturday, September 5, 2015


Perdido Bay CrossFit – CrossFit

PBCF 1st Year Anniversary Celebration today 1 – 4:00!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Skill work: demonstrate movements for the workout.

Weightlifting

Deadlift (Work up to heavy 2)

Metcon

PBCF Anniversary WOD (Time)

For Time Partner WOD

Run 400 meters together

then

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.