Thursday, October 23, 2014


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching

2 x 10 GHD sit-ups, Pull-ups

Back Squat (20 reps – attempt to go unbroken)

Metcon (AMRAP – Reps)

2 Rounds of

AMRAP in 3 minutes

6 Overhead box steps 24/20 – 25/15

10 Sit-ups

Rest 1 minute

6 Back squat at 50% 1 RM

5 Pull-ups

Rest 2 minutes