Wednesday, March 4, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Muscle-ups

2 x 10 Pull-ups

Deadlift (6, 4, 2, 4, 6 Work up and back down )

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

15 Wallball 20/14

7 Burpees

3 MU