Thursday, September 10, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Rope Climbs

2 x 10 Hip Extensions

Weightlifting

Thruster (Work up to a heavy single)

Metcon

Metcon (Time)

21-15-9

Thrusters 115/95

3-2-1

Rope Climbs