Wednesday, April 29, 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 Squats

2 x 10 OHS with PVC

Metcon (AMRAP – Reps)

2 Rds

2 minutes max rep of Abmat sit-ups

2 minutes max rep Push-ups

no rest between sit-ups and push-ups

2 minute rest between rounds

Total of all rounds for score

In your notes separate your totals for sit-ups and push-ups

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#