Thursday, August 6, 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

Toes 2 Bar

2 x 10 GHD Sit-ups

Weightlifting

Back Squat (5 x 4 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

15 box jumps 24/20

10 T2B

5 Deadlift 225/185