Thursday, October 8, 2015


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
Play the Dart Game today and test yourself against your friends

Skill Work

HSPU (how to be safe upside down)

2 x 10 box steps

Deadlift (5 X 3 @ 75% 1 RM)

Metcon

Metcon (Time)

5 RFT

Run 100 meters

7 HSPU

10 Box Jumps 24/20

7 Pull-ups