Wednesday, June 15, 2016


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Row technique

Gymnastics

Metcon (No Measure)

Gymnastic Practice

Everyone works on Row technique then open gymnastics practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

Row 150 meters

10 HSPU

20 Walking lunges

30 Hand release push-ups

40 Air Squats