Thursday, August 20, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Squat Cleans

2 x 10 Air squats

Weightlifting

Front Squat (5 x 3 increase weight )

Metcon

082015 (Time)

For Time

Row 1000 meters

30 Squat Cleans 95/65

15 Push Press 95/65