Wednesday, November 4, 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

Double Unders

2 x 10 Hip Extensions

Weightlifting

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

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups