Wednesday, May 10, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Pistols

2 x 10 Pull-ups

Pistols (15 minutes of technique and practice)

Metcon (Time)

4 RFT

10 Pistols – 5 each leg alternating

30 Double Unders

10 HSPU