Thursday, September 24, 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

Muscle-up

2 x 10 Air squats

Back Squat (5 x 4 increase weight)

Metcon

Metcon (Time)

10 Min Time Cap

1 MU

3 Back Squat @ 155/105

2 MU

5 Back Squat

3 MU

7 Back Squat

4 MU

9 Back Squat

5 MU

11 Back Squat

6 MU

13 Back Squat