Wednesday, May 3, 2015


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

Overhead squat

2 x 10 OHS with PVC

Overhead Squat (5 x 2 increase weight for a heavy 2)

Metcon (Time)

In teams of 2

Your team can divide the work any way you wish. Movements must be done in order.

Row 2000 meters

50 Box jumps 24/20

40 Overhead squats 45/35

30 Burpees

20 Ring Dips

100 Meter Run as partners

20 minute time cap