Thursday, October 20, 2016

Announcements

We’re still raising funds for Barbells for Boobs. Donate if you can, everything helps. Barbells for Boobs WOD October 29th!

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Push Press

2 x max rep HSPU

Weightlifting

Push Press (8, 6, 4, 2 Increase weight)

Metcon

Metcon (Time)

3 RFT

12 Push Press @ 135/95

20 Box Jumps @ 24/20