Tuesday, October 13, 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

Push Jerk

2 x 10 Ring Dips

Push Jerk (Work up to a heavy single)

Metcon

Metcon (Time)

For Time

Row 500 meters

then

4 rounds of

8 Push Jerk @ 65% of heavy single

Run 200 meters

then

Row 500 meters
Record weight used in note box