Tuesday, January 6, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Metcon (AMRAP – Reps)

EMOM for 6 minutes

10 chest 2 bar pull-ups

If you can not complete all 10 reps in that minute, then continue with a new attempt at beginning of next minute. Complete all 6 minutes. Your score is total pull-ups completed.

Metcon (Time)

3 RFT

10 Wallball 20/14

15 Push-ups

Then immediately

3 RFT

7 HSPU

15 Medball sit-ups 20/14