Tuesday, April 5, 2016


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

2 max rep attempts ring dips

Weightlifting

Clean and Jerk (Work up to 1 RM)

Metcon

Metcon (Time)

3 RFT

3 Clean and Jerks @ 70-80% 1 RM

10 HSPU

Run 400 meters