Thursday, October 29, 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

Rope Climbs

2 x 10 Hip Extensions

Weightlifting

Clean and Jerk (Work up to 1 RM)

Metcon

Metcon (Time)

3 RFT

5 Clean and Jerks @ 70% 1 RM

Run 200 meters

1 Rope Climb