Wednesday, August 2, 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

Box Jumps for max height

2 x 10 T2B

Benchmark

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

090215 (Time)

16 Minute Time Cap

1000 meter row (4 reps)

25 HSPU

30 Goblet Squats 53/35

35 Push-ups

40 Box Jumps 24/20

45 Sit-ups

400 meter run (4 reps)
If you hit the time cap, note the number of reps in the note box