Thursday, March 12, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Double Unders

2 x 10 Pull-ups

Front Rack Lunge (4 x 10 Medium weight)

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes

10 Double Unders

5 Pull-ups

2 Deadlift 185/125

20 Double Unders

10 Pull-ups

4 Deadlift185/125

30 Double Unders

15 Pull-ups

6 Deadlift185/125

40 Double Unders

20 Pull-ups

8 Deadlift

Continue pattern until time cap