Tuesday, July 28, 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

Skill Work

Squat Clean

2 x 10 Ring Dips

Olympic Lifting

Clean and Jerk (15 minutes to reach 1 RM)

Metcon

72815 (Time)

4 RFT

15 Pull-ups

5 Clean and Jerks @ 60% 1 RM