Friday, December 18, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work


2 x 10 OHS with PVC


Deadlift (Work up to a 3 rep max – TNG)


Metcon (AMRAP – Reps)

Three Rounds for max reps

50 seconds Airdyne for calories

50 seconds Deadlift 155/115

50 seconds Pull-ups

Rest at least 2 minutes
Each athlete will stagger start on Airdyne. Each athelete will have 10 seconds to move to next station before they start.