Wednesday, December 17, 2014


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

Back Squat (20 Rep back squat )

Metcon (AMRAP – Reps)

16 minute time cap

5 Thrusters 75/55

20 Double Unders

10 Thrusters

40 DU

15 Thrusters

60 DU

20 Thrusters

80 DU

25 Thrusters

100 DU

Continue pattern until time cap