Tuesday, January 13, 2015


Perdido Bay CrossFit – CrossFit

Skill: Thruster

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Thruster (8, 6, 4, 2, 1, work up to 95%)

Metcon (Time)

For Time

Running Fran

21-15-9

Thrusters 95/65

Pull-ups

Run 400 meters after each round