Wednesday, July 8, 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

Power cleans

2 x 10 Pull-ups

Weightlifting

Power Clean (4 x 3 increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Paleo Challenge Workout

AMRAP in 12 minutes

5 Power cleans 135/95

10 Wallball 20/14

15 Sit-ups