Wednesday, September 23, 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

Wallball

2 x 10 Push-ups

Weightlifting

Metcon (Time)

Farmers Carry

Each athlete will accumulate 100 ft of farmers carry.

Men 35 lb plates each hand

Ladies 25 lb plates each hand

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 14 Minutes

Run 400 m

10 Pull-ups

20 Wallball 20/14