Thursday, July 16, 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

Overhead walking lunge

2 x 10 hip extensions

Weightlifting

Back Squat (5 x 3 increase weight)

Metcon

71615 (Time)

71615

Time Cap 14 minutes

30 Double Unders

30 Toes 2 Bar

30 Box Jumps 24/20

30 Overhead walking lunges 95/65

30 Calorie Row

30 OH walking lunges

30 T2B

30 DU