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
Warm-up for workout
Metcon
Labor Day Workout (Time)
Labor Day Workout
500 m row
20 pull-ups
10 front squat 135/95
125 feet of overhead walking lunge
200 m run with medball
125 of OH walking lunge
10 font squat
20 pull-ups
Front squat pull from floor
OH walking lunge 30/20/14/10
Run with same weight ball