Wednesday, September 30, 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

Thruster

2 x 10 Ring Dips

Gymnastics

Metcon (No Measure)

Open gymnastics practice

Athlete choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 15 minutes

Run 200 meters

7 Pull-ups

14 Thrusters 45/35
C2B Pull-ups and 75 lb Thruster for RX Plus