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
Kipping Pull-ups
2 x 10 Ring Dips
Rope Climb (Legless, climb or foot locks accumulate 10 total)
Metcon (Time)
For Time
10 DL 155/115
1 C2B Pull-up
9 DL
2 C2B
8 DL
3 C2B
7 DL
4 C2B
6 DL
5 C2B
5 DL
6 C2B
4 DL
7 C2B
3 DL
8 C2B
2 DL
9 C2B
1 DL
10 C2B