Thursday, June 18, 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

Muscle-ups/ Double Unders

2 x 10 Pull-ups

Muscle-ups (Technique work for 15 minutes)

Metcon (Time)

For Time

50 Double Unders

5 Muscle-ups

15 Goblet Squats 53/35

30 DU

5 MU

15 Goblet Squats

10 DU

5 MU

15 Goblet Squats