Thursday, January 15, 2015


Perdido Bay CrossFit – CrossFit

Skill: rope climb skills, foot locks, legless climbs

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Rope Climb (Legless, climb or foot locks)

Metcon (AMRAP – Reps)

14 Minute Time Cap

“Randy”

75 snatches 75/55

With the remaining time

AMRAP

5 Box jumps 24/20

10 Push-ups