Wednesday, April 1, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Overhead squat

2 x 10 overhead squat with warm-up bar

Overhead Squat (Work up to a 1 RM)

Metcon (AMRAP – Reps)

10 Time Cap

3 OHS at 50% of 1RM

5 Box Jumps 24/20

6 OHS

10 Box Jumps

9 OHS

15 Box Jumps

12 OHS

20 Box Jumps

15 OHS

25 Box Jumps

Continue pattern until time cap