Wednesday, December 24, 2014


Perdido Bay CrossFit – CrossFit

Christmas Eve
Open for morning classes up to 1:00 pm

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Metcon (Time)

Christmas Eve WOD

Run 200 meters

12 push-ups

24 wallball 20/14

Run 200 meters

12 pull-ups

24 box jumps 24/20

Run 200 meters

12 HSPU

24 sit-ups

Run 200 meters

12 ring dips

24 backsquat 95/65