Tuesday, September 1, 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

Thruster

2 x 10 Sit-ups

Weightlifting

Thruster (5 x 2 increase weight)

Metcon

Metcon (Time)

4 RFT

15 Thrusters 115/75

Run 200 meters

10 Strict Pull-ups