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 max rep attempts HSPU
Weightlifting
Deadlift (4 x 5 @ 65-75% of 1 RM)
Metcon
Friday Leg Fry (AMRAP – Reps)
In 4 Minutes
Row 500 meters
15 Deadlift @ 165/105
then
As many Wallballs 20/14 as possible in remaining time
Rest 4 minutes and repeat
Your score is total Wallballs for both rounds.