Wednesday, July 22, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Rope climbs

2 x 10 T2B

Gymnastics

Rope Climb (Practice on foot locks)

Metcon

Blackjack (Time)

Blackjack: each round equals 21

20 Push-ups

1 Sit-up

19 Push-ups

2 Sit-ups

18 Push-ups

3 Sit-ups

17 Push-ups

4 Sit-ups

16 Push-ups

5 Sit-ups

15 Push-ups

6 Sit-ups

14 Push-ups

7 Sit-ups

13 Push-ups

8 Sit-ups

12 Push-ups

9 Sit-ups

Continue pattern until you reach 1 push-up and 20 sit-ups.

21 Minute Time Cap