Tuesday, June 16, 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

Power clean/hook grip

2 x 10 ring dips

Clean deadlift (5 x 3 increase weight)

Metcon (Time)

Row 500 meters

then

3 RFT of

8 Power cleans 135/95

7 T2B

1 Rope climb

then

Row 500 meters