Monday, February 9, 2015

Perdido Bay CrossFit – CrossFit

Please make sure to wish Stephen safe travels and good luck for his future endeavors.
We will miss you!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Overhead squat position

2 x 10 Back extensions

Back Squat (4 x 5 70%)

Metcon (Time)

Good Bye Stephen

5 Rounds for time

15 Wallball 20/14

10 Ring dips

5 Overhead squats 45/35