Tuesday, March 24, 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

Deadlift and Strict Press

2 x 10 Ring Dips

Deadlift (6, 6, 4, 4, 2, 2 increase weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16

Run 400 meters

7 Strict Press 115/85

20 Sit-ups