Thursday, November 13, 2014


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

2 x 10 GHD sit-ups, Pull-ups

Shoulder Press (Work up to a 1 RM )

Metcon (AMRAP – Reps)

3 Rounds

2 minutes to complete 10 deadlifts 275/165, with remaining time complete as many double unders as possible.

Rest 1 minute between rounds