Tuesday, January 20, 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

Skill Work

Muscle-up transitions

Front Squat (4 x 5 @ 65%)

Metcon (AMRAP – Reps)

AMRAP in 4 minutes

3 Muscle-ups

7 Burpee box jumps 24/20

Rest 2 minutes

AMRAP in 4 minutes

4 HSPU

6 Back Squats 135/95