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
Deadlift
2 x 10 GHD Sit-ups
Metcon
Sherry (Time)
PBCF Base Line
Run 400 meters
then
21-15-9 reps of
push-ups
squats
sit-ups
We named our Base Line workout after Sherry, our very first PBCF athlete!
Rest 5 minutes before next wod
Metcon (AMRAP – Reps)
Crabtree
AMRAP for 10 Minutes
5 Deadlift 135/95
10 Sit-ups
5 Wallball 20/14
Named after Keith Crabtree. Our long-time buddy, Keith, did this workout a couple of days before we opened. Even though Keith doesn’t live in Pensacola he still follows our Workouts!