Wednesday, June 17, 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

Overhead squats

2 x 10 OHS with PVC

Overhead Squat (5, 4, 3, 2, 1 increase weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes

Run 400 meters

30 OHS 75/55

20 Ring Dips

10 Box Jumps 24/20