Wednesday, September 9, 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

Back squat

2 x 10 Pull-ups

Weightlifting

Back Squat (4 x 4 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 16 minutes

5 HSPU

10 Medball squats 20/14

15 Walking lunges