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 technique
2 x 10 HSPU
Deadlift (Work up to a 1 RM)
Metcon (Time)
3 Rounds for time
Run 400 meters
12 Deadlifts at body weight
21 box jumps 20″