Wednesday, January 6, 2016


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

Double Unders

2 x 10 Pull-ups

Weightlifting

Shoulder Press (5, 4, 3, 2, 1 increase weight)

Metcon

Metcon (Time)

For Time

50 Push Press 65/45

40 Double Unders

30 Box Jump Overs 24/20

40 Push Press

30 Double Unders

20 Box Jump Overs

30 Push Press

20 Double Unders

10 Box Jump Overs
20 minute time cap