Thursday, February 5, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Double unders

2 x 10 chest 2 bar pull-ups

Overhead Squat (5 x 5 at 70-75%)

Metcon (Time)

5 Rounds for time

15 overhead squats 95/65

50 double unders