Tuesday, March 10, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Hang Power Snatch

2 x 10 GHD Sit-ups

Hang Power Snatch (5 x 3 increase weight)

Metcon (Time)

Kinda Jackie

For Time

1000 meter Row

50 Thrusters 45/35

30 Burpees