Saturday, January 9, 2016

Perdido Bay CrossFit – CrossFit

Paleo lecture today @ 2:00 pm

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Push Jerk (5 x 2 increase weight)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
If you are feeling spicy go for 30/20 on the wallball weights!