Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Run if you choose
Skill Work
Front Squat
2 max rep attempts HSPU
Weightlifting
Front Squat (5 x 3 @ 85% of 1 RM)
Metcon
Metcon (Time)
3 RFT
20 Wallballs 20/14
7 HSPU
Rest 3 minutes then,
3 RFT
20 Cal Row
7 Burpees