Tuesday, January 27, 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

Push Jerk and Split Jerk

Clean and Jerk (6 sets:Hang clean + clean + Jerk -increase weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

5 Clean and jerks 135/95

Run 200 meters