Thursday, November 5, 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

High hang squat clean

2 x 10 Ring Dips

Weightlifting

Hang Clean (Work technique up to a heavy single)

High hang clean with a full squat to receive.

Metcon

Metcon (Time)

21-15-9

Hang Squat Cleans @ 60% from above

Pull-ups